23
Jul
07/24/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike
Easy-Moderate-Hard
12 Pass Throughs
12 Overhead Squats
6 High Hang High Pulls
6 Scarecrow Drills
6 High Hang Snatches
Position Work
with Barbell:
Overhead Squats
Positions
2-3 Snatches
Weightlifting
H: Overhead Squat (4 x 9)
F: Segment Snatch (5 x 3)
P: Snatch (5 x 3 @ 83-88%)
Gymnastics
L-Sit Progressions (4 x 18)
L-Sit Knee Pulls
Bent Leg L-Sit
Alternating Straight Leg L-Sit
Straight Leg L-Sit
Metcon
Metcon (No Measure)
15 min Rotating EMOM
H – 35/18
F – 44/26
P – 53/35
Right Arm:
5 Single Arm KB Swings
4 KB Cleans
3 Front Rack Squats
Left Arm:
5 Single Arm KB Swings
4 Single Arm KB Cleans
3 Single Arm Front Rack Squats
50s Air Bike