08/08/2019

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 Jumping Ring Dips

12 Pass Throughs

12 Overhead Squats

30s Ring Support Hold

12 Overhead Squat

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 9)

F: 3-Position Snatch (5 x 3)

1 Snatch from each position:

Hips

Knees

Floor

Rx/P: Snatch (5 x 2 @ 85-90%)

Gymnastics

H: Low Ring Dips (4 x 6-8)

F: Assisted Ring Dips (4 x 6-8)

Rx: Ring Dips (4 x 8-10)

P: Ring Dips (4 x 11-15)

Metcon

Metcon (Time)

H – 750m Row

35 Wall Balls 10/6

35 Box Jumps 16/12

750m Row

F – 1000m Row

50 Wall Balls 14/10

50 Box Jumps 20/16

1000m Row

Rx – 1000m Row

50 Wall Balls 20/14

50 Box Jumps 24/20

1000m Row

P – 1200m Row

60 Wall Balls 25/18

60 Box Jumps 24/20

1200m Row