15
Jul
07/16/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
Figure 4 Drill
200m Jog
12 Ring Rows
4 Rope Pulls to Standing
200m Jog
8 Rope Pullups
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 10)
F: Segment 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 @ 50X2)
Rx: Pull-ups (4 x 3 @ 50X3)
P: Chest-To-Bar Pull-ups (4 x 3 @ 50X3)
Metcon
Metcon (No Measure)
4 Rounds
4 min to complete:
H – 6 Rope Pulls to Standing
300m Run
F – 4 Short Rope Climbs
400m Run
Rx – 2 Rope Climbs
400m Run
P – 2 Legless Rope Climbs
400m Run