1
Aug
08/02/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
Figure 4 Drill
200m Run
12 Jumping Ring Dips
12 Pass Throughs
12 Overhead Squats
200m Run
6/6 Hanging Scap Circles
High Hang Snatch Pulls
Scarecrow Drill
200m Run
6 Knee/Leg Raises
High Hang Snatches
Position Work
with Barbell:
Positions
Segment Snatch
Snatch
Weightlifting
H: Overhead Squat (4 x 10)
F: 3-Position Snatch (5 x 3)
1 Snatch from each position:
Hips
Knees
Floor
P: Snatch (5 x 2 @ 80-85%)
Gymnastics
Toes to Bar Progressions (4 x 7)
Knee Raises (x2)
Leg Raises
T2B
T2B hold + negative
Horizontal Windshield Wipers
Vertical Windshield Wipers
Metcon
Metcon (Time)
4 Rounds
H – 8 Goblet Squats 44/26
8 Parallette Dips
300m Run
F – 8 Overhead Squats 75/53
8 Assisted Ring Dips
400m Run
P – 8 Overhead Squats 115/73
8 Ring Dips
400m Run