14
Aug
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