08/15/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 1 Double Under + 3 Rope Jumps

1 min 1 Double Under + 2 Rope Jumps

1 min 1 Double Under + 1 Rope Jump

1 min Double Under Practice

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 8)

F: 3-Position Snatch (5 x 3)

1 Snatch from each position:

Hips

Knees

Floor

Rx/P: Snatch (5 x 2 @ 88-93%)

Gymnastics

H: Low Ring Dips (4 x 7-9)

F: Assisted Ring Dips (4 x 7-9)

Rx: Ring Dips (4 x 9-11)

P: Ring Dips (4 x 12-16)

Metcon

Metcon (No Measure)

3 Rounds

4 min AMRAP/1 min Rest

H – 9 Front Squats 75/53

9 Burpees

AMRAP Rope Jumps

F – 9 Front Squats 95/63

9 Burpees over the Bar

AMRAP Double Unders

Rx – 9 Front Squats 135/93

12 Burpees over the Bar

AMRAP Double Unders

P – 9 Front Squats 155/103

15 Burpees over the Bar

AMRAP Double Unders