11
Sep
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