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06/03/2021

2
Jun

06/03/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Squats

12 Ring Rows

12 Jumping Ring Dips

12 Glide Throughs

12 Squats

6 Transitions

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

Overhead Squat/Snatch warmup with bar

Weightlifting

H: Overhead Squat (4 x 7)

F: Overhead Squat (4 x 5 @ 80-90%)

Rx/P: Overhead Squat (4 x 3 @ 85-95%)

Gymnastics

Muscle Up Progressions (4 x 3-4)

Jumping Pullups + Jumping Ring Dips @ 30X0

Pullups + Ring Dips

Chest to Ring Pullups + Bench Muscle Ups

Muscle Ups

Weighted Muscle Ups

Metcon

Metcon (Time)

5 Rounds

H – 20 Russian Kettlebell Swings 44/26

10 Goblet Squats

15 Ring Rows

F – 10 Power Snatches 75/53

10 Overhead Squats

15 Assisted Pullups

Rx – 10 Power Snatches 95/63

10 Overhead Squats

15 Pullups

P – 10 Power Snatches 115/73

10 Overhead Squats

18 Chest to Bar Pullups