Call Us: (775) 870-7924

05/22/2019

21
May

05/22/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #2 (No Measure)

10 strokes “Top Half” Legs

10 strokes Legs only

10 strokes Legs + Hips

30 strokes

Snatch Warmup (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

Power Snatches

Bar:

5 Overhead Squats

2 Power Snatches

1 Snatch

Weightlifting

H: Overhead Squat (4 x 7)

F: 2 Segment Snatches + 2 Overhead Squats (5 x 4)

Rx/P: Snatch + Snatch Balance + 2 Overhead Squats (5 x 4 @ 83-88%)

Gymnastics

Front Lever Progressions – Floor (4 x 30 or 5)

Dead Bugs

Straddle Hollow Rocks

Hollow Rocks

Body Lever Negative x 5s

Body Lever

Metcon

Metcon (AMRAP – Reps)

2 Rounds

6 min AMRAP/1 min Rest

H – 15 Goblet Squats 53/35

10 Burpees

AMRAP Row

F – 15 Overhead Squats 95/63

10 Over the Rower Burpees

AMRAP Row

Rx – 15 Overhead Squats 135/93

10 Over the Rower Burpees

AMRAP Row

P – 15 Overhead Squats 155/103

12 Over the Rower Burpees

AMRAP Row