08/28/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Crossover

10 Rows

10 Snow Angels

10 Reverse Flies

10 Pull Downs

12 Squats

12 Scap Pullups

12 Squats

6 Lat Pulls

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

Bar:

5 Overhead Squats

2 Power Snatches

1 Snatch

Weightlifting

H: Overhead Squat (4 x 8)

F: Snatch (5 x 3)

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 EMOM

H – 12 Goblet Squats

15 Situps

12 Box Jumps 16/12

F – 12 Overhead Squats 45/35

18 Situps

12 Box Jumps 20/16

Rx – 12 Overhead Squats 95/63

24 Situps

12 Box Jumps 24/20

P – 12 Overhead Squats 115/73

30 Situps

15 Box Jumps 24/20