31
Jul
08/01/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Rowing warmup #2 (No Measure)
10 strokes “Top Half” Legs
10 strokes Legs only
10 strokes Legs + Hips
30 strokes
Warm-up (No Measure)
12 Ring Rows
12 Jumping Ring Dips
12 Pass Throughs
12 Glide Throughs
30s Ring Support Hold
12 Overhead Squats
6 Hips to Bar/12 Glide Throughs
Snatch High Pulls
Scarecrow Drill
High Hang Power Snatches
Position Work
5-10 Overhead Squats
Segment Snatch
2-3 Snatches
Weightlifting
H: Overhead Squat (4 x 10)
F: 3-Position Snatch (5 x 3)
1 Snatch from each position:
Hips
Knees
Floor
Rx/P: Snatch (5 x 2 @ 83-88%)
Gymnastics
H: Low Ring Dips (4 x 4-6)
F: Assisted Ring Dips (4 x 4-6)
Rx: Ring Dips (4 x 4-6)
P: Ring Dips (4 x 6-10)
Metcon
Metcon (Time)
4 Rounds
H – 8 Goblet Squats 44/26
8 Jumping Pullups
16 Cal Row
F – 8 Overhead Squats 75/53
4 Jumping Muscle Ups
18 Cal Row
Rx – 8 Overhead Squats 135/93
4 Bar Muscle Ups
20 Cal Row
P – 8 Overhead Squats 155/103
6 Bar Muscle Ups
24 Cal Row