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