29
Jun
06/30/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike
12 Ring Rows
12 Glide Throughs/6 Glide Throughs + 6 Hips to Bar
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 12)
F: High-Hang Snatch (5 x 3)
Rx/P: Snatch (5 x 3 @ 75-80%)
Gymnastics
H: Ring Rows (4 x 1 @ 50X10)
F: Pull-ups (4 x 1 @ 50X5)
Rx: Pull-ups (4 x 1 @ 50X10)
P: Chest-To-Bar Pull-ups (4 x 1 @ 50X5)
Metcon
Metcon (No Measure)
12 min EMOM
H – 8 Goblet Squats 35/18
12 Jumping Pullups
6 Cals Air Bike
F – 8 Overhead Squats 75/53
6 Jumping Bar Muscle Ups/6 Hips to Bar
8 Cals Air Bike
Rx – 4 Overhead Squats 155/103
3-4 Bar Muscle Ups
10 Cals Air Bike
P – 4 Overhead Squats 175/113
4-6 Bar Muscle Ups
12 Cals Air Bike