13
Jul
07/14/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10-10-10-10 Leg Kicks
Figure 4 Drill
400m Run
12 Ring Rows
12 Good Mornings
12 Pass Throughs
3-3-3-3 Overhead Squats
12 Archer Rows
Snatch High Pulls
Scarecrow Drill
High Hang Power Snatches
Positions
Overhead Squats/Snatch Warmup with bar
Weightlifting
H: Overhead Squat (4 x 10)
F: High-Hang Snatch (5 x 3)
Rx/P: Snatch (5 x 3 @ 80-85%)
Gymnastics
H: Ring Rows (4 x 3 @ 50X3)
F: Pull-ups (4 x 3 @ 50X3)
Rx: Pull-ups (4 x 3 @ 50X3)
P: Chest-To-Bar Pull-ups (4 x 3 @ 50X3)
Metcon
Metcon (No Measure)
4 Rounds
H – 8 Archer Rows
12 Sandbag Cleans 40/30
200m Run
F – 8 Archer Rows
12 Sandbag Cleans 60/40
300m Run
Rx – 8 Archer Rows
12 Sandbag Cleans 80/60
300m Run
P – 8 Archer Rows
12 Sandbag Cleans 100/80
300m Run