08/16/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Pass Throughs

12 Overhead Squats

12 Jumping Ring Dips

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 8)

F: 3-Position Snatch (5 x 3)

1 Snatch from each position:

Hips

Knees

Floor

P: Snatch (5 x 2 @ 85-90%)

Gymnastics

Toes to Bar Progressions (4 x 9)

Knee Raises (x2)

Leg Raises

T2B

T2B hold + negative

Horizontal Windshield Wipers

Vertical Windshield Wipers

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds

4 min AMRAP

H – 15 Thrusters 45/35

7 Parallette Dips

2 min Rest

F – 15 Thrusters 75/53

7 Assisted Ring Dips

2 min Rest

P – 15 Thrusters 95/63

7 Ring Dips

2 min Rest