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