08/31/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

12 Squats

6/6 Scap Circles

12 Squats

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 7)

F: 3-Position Snatch (5 x 3)

1 Snatch from each position:

Hips

Knees

Floor

Rx/P: Snatch (3 x 3 @ 85-90%, 2 x 2 @ 88-93%)

Gymnastics

Toes to Bar Progressions (4 x 6-8)

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 (AMRAP – Reps)

3 Rounds

4 min AMRAP/1 min Rest

H – 24 Kettlebell Swings 44/26

18 Wall Balls 10/6

AMRAP Air Bike

F – 12 Power Snatches 95/63

24 Wall Balls 14/10

AMRAP Air Bike

Rx – 12 Power Snatches 135/93

30 Wall Balls 20/14

AMRAP Air Bike

P – 12 Power Snatches 155/103

30 Wall Balls 25/18

AMRAP Air Bike