08/09/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Row

Easy

Moderate

Hard

12 Jumping Ring Dips

12 Pass Throughs

12 Overhead Squats

6/6 Hanging Scap Circles

High Hang Snatch Pulls

Scarecrow Drill

6 Knee/Leg Raises

High Hang Snatches

Position Work

with Barbell:

Positions

Segment Snatch

Snatch

Weightlifting

H: Overhead Squat (4 x 9)

F: 3-Position Snatch (5 x 3)

1 Snatch from each position:

Hips

Knees

Floor

P: Snatch (5 x 2 @ 83-88%)

Gymnastics

Toes to Bar Progressions (4 x 8)

Knee Raises (x2)

Leg Raises

T2B

T2B hold + negative

Horizontal Windshield Wipers

Vertical Windshield Wipers

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

P – 1000m Row

50 Wall Balls 20/14

50 Box Jumps 24/20

1000m Row