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