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07/09/2019

8
Jul

07/09/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Figure 4 Drill

300m Jog

12 Ring Rows

12 Glide Throughs

5 Count Toes to Bar Drill

12 Pass Throughs

3-3-3-3 Overhead Squats

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 11)

F: Segment 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)

P: Chest-To-Bar Pull-ups (4 x 2 @ 50X5)

Metcon

Metcon (No Measure)

4 Rounds

5 min to complete:

H – 10 Goblet Squats 53/35

8 Knee Raises

300m Run

F – 5 Overhead Squats 135/93

8 Leg Raises

400m Run

Rx – 5 Overhead Squats 155/103

8 Toes to Bar

400m Run

P – 5 Overhead Squats 185/123

10 Toes to Bar

400m Run