28
Aug
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