Call Us: (775) 870-7924

09/07/2020

6
Sep

09/07/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12-12-12-12 Leg Kicks

Figure 4 Drill

300m Run

12 Glide Throughs

12 Squats

5 Count Toes to Bar Drill + 3 Toes to Bar

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 6)

F: 3-Position Snatch (5 x 3)

1 Snatch from each position:

Hips

Knees

Floor

Rx/P: Snatch (3 x 2 @ 88-93%, 2 x 1 @ 93-100%)

Gymnastics

Toes to Bar Progressions (4 x 7-9)

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 – Rounds and Reps)

14 min AMRAP

H – 300m Run

18 Knee Raises

12 Goblet Squats 44/26

F – 400m Run

18 Leg Raises

12 Overhead Squats 75/53

Rx – 400m Run

18 Toes to Bar

12 Overhead Squats 95/63

P – 400m Run

20 Toes to Bar

12 Overhead Squats 115/73