30
Aug
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