22
Aug
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