6
Jul
07/07/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Alternating Feet Rope Jump Warmup (No Measure)
Rope Jumps @ 180bpm
Alternating Feet
High Knees
Warm-up (No Measure)
12 Ring Rows
12 Pass Throughs
3-3-3-3 Overhead Squats
12 Glide Throughs
Snatch High Pulls
Scarecrow Drill
High Hang Power Snatches
Positions
Overhead Squats/Snatch Warmup with bar
Weightlifting
H: Overhead Squat (4 x 11)
F: High-Hang Snatch (5 x 3)
Rx/P: Snatch (5 x 3 @ 78-83%)
Gymnastics
H: Ring Rows (4 x 2 @ 50X5)
F: Pull-ups (4 x 2 @ 50X3)
Rx: Pull-ups (4 x 2 @ 50X5)
P: Chest-To-Bar Pull-ups (4 x 2 @ 50X3)
Metcon
Metcon (Time)
5 Rounds
H – 120 Rope Jumps
7 Ring Rows
25 Squats
F – 120 Alternating Feet Rope Jumps
7 Assisted Pullups
30 Air Squats
Rx – 90 High Knee Rope Jumps
7 Pullups
35 Air Squats
P – 120 High Knee Rope Jumps
9 Chest to Bar Pullups
40 Air Squats