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09/18/2019

17
Sep

09/18/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

Figure 4 Drill

300m Jog

12 Glide Thoughs

200m Run

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

Bar:

5 Overhead Squats

2 Power Snatches

1 Snatch

Weightlifting

H: Overhead Squat (5-5-5-5)

F: Snatch (3 RM)

Rx/P: Snatch (1 RM)

Gymnastics

Toes to Bar Progressions (4 x ME)

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 (No Measure)

3 Rounds

4 min to complete

H – 20 Knee Raises

300m Run

F – 20 Leg Raises

400m Run

Rx – 20 Toes to Bar

400m Run

P – 24 Toes to Bar

400m Run