7
Aug
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