19
Aug
08/20/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike
12 Jumping Ring Dips
6 Inch Worms
12 Squats
30s Ring Support Hold
12 Jumping Good Mornings
6 Up Downs
Snatch Warmup (No Measure)
12 Pass Throughs
3-3-3-3 Overhead Squats
Snatch High Pulls
Scarecrow Drill
High Hang Power Snatches
Position work
Power Snatches
Overhead Squat/Snatch warmup with bar
Weightlifting
H: Overhead Squat (4 x 7)
F: Segment Snatch (5 x 3)
Rx/P: Snatch (5 x 2 @ 90-95%)
Gymnastics
Ring Dip Progressions (ME)
Low Ring Dips (feet flat)
Low Ring Dips (legs extended)
Assisted Ring Dips
Ring Dips
Ring Dips (x2)
Metcon
Metcon (5 Rounds for reps)
5 Rounds
2 min AMRAP/1 min Rest
H – 10 Cal Air Bike
AMRAP Burpee Box Jump Overs 18/12
F – 12 Cal Air Bike
AMRAP Burpee Box Jump Overs 20/18
Rx – 15 Cal Air Bike
AMRAP Burpee Box Jump Overs 24/20
P – 18 Cal Air Bike
AMRAP Burpee Box Jump Overs 24/20