08/23/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #3 (No Measure)

5-10 Hips only strokes

5-10 Hips and Arms

5-10 Legs and Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

Warm-up (No Measure)

12 Pass Throughs

12 Overhead Squats

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 7)

F: 3-Position Snatch (5 x 3)

1 Snatch from each position:

Hips

Knees

Floor

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

Gymnastics

Toes to Bar Progressions (4 x 10)

Knee Raises (x2)

Leg Raises

T2B

T2B hold + negative

Horizontal Windshield Wipers

Vertical Windshield Wipers

Metcon

Metcon (AMRAP – Reps)

2 Rounds

5 min AMRAP

2 min Rest

H – 25 Kettlebell Swings 44/26

10 Burpees

AMRAP Row

F – 10 Hang Power Snatches 95/63

10 Burpees

AMRAP Row

P – 10 Hang Power Snatches 135/93

10 OTB Burpes

AMRAP Row