Call Us: (775) 870-7924

06/20/2019

19
Jun

06/20/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Alternating Feet Rope Jump Warmup (No Measure)

60s Rope Jumps @ 180bpm

60s Alternating Feet

60s High Knees

Warm-up (No Measure)

12 Ring Rows

12 Jumping Ring Dips

12 Squats

12 Glide Throughs

6 Transitions

12 Squats

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 (5-5-5-5)

F: Snatch (3 RM)

Rx/P: Snatch (1 RM)

Gymnastics

Muscle Up Progressions (4 x ME)

Jumping Pullups + Jumping Ring Dips @ 30X0

Pullups + Ring Dips

Chest to Ring Pullups + Transitions

Muscle Ups

Weighted Muscle Ups

Metcon

Metcon (Time)

3 Rounds

H – 20 Goblet Squats 44/26

20 Parallette Dips

120 Alternating Feet Rope Jumps

F – 20 Overhead Squats 95/63

20 Assisted Ring Dips

120 High Knee Rope Jumps

Rx – 20 Overhead Squats 135/93

20 Ring Dips

120 High Knee Rope Jumps

P – 20 Overhead Squats 155/103

20 Ring Dips

120 High Knee Rope Jumps