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