1
Jul
07/02/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike easy-mod-hard
12 Ring Rows
12 Pass Throughs
12 Glide Throughs
3-3-3-3 Overhead Squats
6 Transitions
Snatch High Pulls
Scarecrow Drill
High Hang Power Snatches
Position work
with barbell:
5-10 Overhead Squats
2-3 Snatches
Weightlifting
H: Overhead Squat (4 x 12)
F: Segment 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)
P: Chest-To-Bar Pull-ups (4 x 1 @ 50X10)
Metcon
Metcon (No Measure)
12 min EMOM
H – (3 SGBTNPP + 3 Overhead Squats 45/35)
6 Transitions
9 Cal Air Bike
F – (1 Snatch + 1 Snatch Balance + 1 Overhead Squat 95/63)
3 Assisted Muscle Ups
12 Cal Air Bike
Rx – (1 Snatch + 1 Snatch Balance + 1 Overhead Squat 155/103)
3 Muscle Ups
15 Cal Air Bike
P – (1 Snatch + 1 Snatch Balance + 1 Overhead Squat 175/113)
6 Muscle Ups
18 Cal Air Bike