09/12/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

300m Run

12 Glide Throughs

12 Squats

5 Count Toes to Bar Drill

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

Bar:

5 Overhead Squats

2 Power Snatches

1 Snatch

Weightlifting

H: Overhead Squat (4 x 6)

F: Snatch (5 x 3)

P: Snatch (5 x 2 @ 90-95%)

Gymnastics

L-Hang Progressions (4 x 24s or 8 Reps)

Tuck Hang

3s Single Leg Extensions

L-Hang

L-Pullups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – P1: (18 Goblet Squats 44/26

15 Knee Raises)

P2: 300m Run

F – P1: (18 Overhead Squats 95/63

15 Leg Raises)

P2: 400m Run

Rx – P1: (18 Overhead Squats 115/73

15 Toes to Bar)

P2: 400m Run

P – P1: (18 Overhead Squats 135/93

18 Toes to Bar)

P2: 400m Run