15
Aug
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