08/29/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Banded Figure 4 Drill

200m Run

5 Up Downs

200m Run

5 Broad Jumps

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)

P: Snatch (5 x 3 @ 85-90%)

Gymnastics

L-Hang Progressions (4 x 18s or 6 Reps)

Tuck Hang

3s Single Leg Extensions

L-Hang

L-Pullups

Metcon

Metcon (No Measure)

2 Rounds

7 min to complete

H – 12 Goblet Squats 44/26

6 Burpee Box Jumps 16/12

300m Run

F – 12 Overhead Squats 95/63

8 Burpee Box Jumps 20/16

400m Run

Rx – 12 Overhead Squats 115/73

10 Burpee Box Jumps 24/20

400m Run

P – 12 Overhead Squats 135/93

12 Burpee Box Jumps 24/20

400m Run