8
Aug
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