23
Aug
08/24/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Down Dog Shoulder Flow (No Measure)
6 Pushup Toe Touches
6 Down Dog to Lizard + Thoracic Twist
6 Down Dog to Pigeon
6 Dive Bombers
Warm-up (No Measure)
12 Squats
6/6 Scap Circles
12 Squats
12 Jumping Good Mornings
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 8)
F: 3-Position Snatch (5 x 3)
1 Snatch from each position:
Hips
Knees
Floor
Rx/P: Snatch (5 x 3 @ 85-90%)
Gymnastics
Toes to Bar Progressions (4 x 5-7)
Knee Raises (x2)
Leg Raises
Knee Raises + Negatives
T2B
T2B hold + negative
Horizontal Windshield Wipers
Vertical Windshield Wipers
Around the World
3’s
Metcon
Metcon (No Measure)
12 min E4MOM
H – 2 x (12 Ball Slams 15/10
12 Box Jumps 16/12)
F – 2 x (12 Ball Slams 20/15
12 Box Jumps 20/16)
Rx – 2 x (15 Ball Slams 25/20
15 Box Jumps 24/20)
P – 2 x (18 Ball Slams 30/25
18 Box Jumps 24/20)