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06/06/2019

5
Jun

06/06/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Rope Jumps

12 Ring Rows

60s Alternating Feet Rope Jumps

12 Glide Throughs

60s High Knee Rope Jumps

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

Bar:

5 Overhead Squats

2 Power Snatches

1 Snatch

Weightlifting

H: Overhead Squat (4 x 7)

F: Snatch (5 x 3)

Rx/P: Snatch (3 x 3 @ 85-90%, 2 x 2 @ 88-93%)

Gymnastics

Muscle Up Progressions (4 x 3-5)

Jumping Pullups + Jumping Ring Dips @ 30X0

Pullups + Ring Dips

Chest to Ring Pullups + Transitions

Muscle Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 90 Alternating Feet Rope Jumps

15 Goblet Squats

15 Ring Rows

F – 120 Alternating Feet Rope Jumps

15 Overhead Squats 95/63

15 Assisted Pullups

Rx – 120 High Knee Rope Jumps

20 Overhead Squats 135/93

20 Pullups

P – 120 High Knee Rope Jumps

20 Overhead Squats 155/103

20 Chest to Bar Pullups