18
Sep
09/19/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
6/6 Hanging Scap Circles
12 Squats
5 Inch Worms
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 5 AHAP)
F: Snatch (1 RM)
Rx/P: Snatch (1 RM)
Gymnastics
L-Hang Progressions (4 x 30s or 10 Reps)
Tuck Hang
3s Single Leg Extensions
L-Hang
L-Pullups
Metcon
Metcon (AMRAP – Rounds and Reps)
2 Rounds
6 min AMRAP/2 min Rest
H – 21 Goblet Squats 44/26
21 Burpee Box Jumps 16/12
F – 21 Overhead Squats 95/63
21 Burpee Box Jumps 20/16
Rx – 21 Overhead Squats 115/73
21 Burpee Box Jumps 24/20
P – 21 Overhead Squats 135/93
21 Burpee Box Jumps 24/20