10
Sep
09/11/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Row easy-mod-hard
12 Jumping Good Mornings
6/6 Scap Circles
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 6)
F: Snatch (5 x 2)
Rx/P: Snatch (3 x 2 @ 93-98% 2 x 1 @ 95-100%)
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)
12 min AMRAP
H – 400m Row
20 Box Jumps 16/12
10 Goblet Squats 44/26
F – 500m Row
24 Box Jumps 20/16
12 Overhead Squats 75/53
Rx – 500m Row
24 Box Jumps 20/24
12 Overhead Squats 95/63
P – 600m Row
30 Box Jumps 24/20
15 Overhead Squats 115/73