22
Jul
07/23/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike easy-mod-hard
12 Ring Rows
12 Squats
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 9)
F: Segment 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 @ 50X1)
Rx: Pull-ups (4 x 4 @ 50X2)
P: Chest-To-Bar Pull-ups (4 x 4 @ 50X2)
Metcon
Metcon (No Measure)
15 min Rotating EMOM
H – 35/18
F – 44/26
P – 53/35
Right Arm then Left Arm
5 Single Arm KB Swings
4 KB Cleans
3 Front Rack Squats
50s Air Bike