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