Call Us: (775) 870-7924

07/21/2020

20
Jul

07/21/2020

Announcements

Beach Day this Saturday! Let us know if you can make it.

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 9)

F: High-Hang Snatch (5 x 3)

Rx/P: Snatch (5 x 3 @ 83-88%)

Gymnastics

H: Ring Rows (4 x 4 @ 50X2)

F: Pull-ups (4 x 4 @ 50X2)

Rx: Pull-ups (4 x 4 @ 50X2)

P: Chest-To-Bar Pull-ups (4 x 4 @ 50X2)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

H – 10 Alternating Single Arm Kettlebell Thrusters 26/12.5(DB)

10 Ring Rows

120 Rope Jumps

F – 10 Alternating Single Arm Kettlebell Thrusters 35/18

10 Assisted Pullups

120 Alternating Feet Rope Jumps

Rx – 10 Alternating Single Arm Kettlebell Thrusters 44/26

10 Pullups

90 High Knee Rope Jumps

P – 10 Alternating Single Arm Kettlebell Thrusters 53/35

12 Chest to Bar Pullups

120 High Knee Rope Jumps