1
Oct
10/02/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
300m Run
12 Lunges with Samson and Lizard
12 Glide Throughs
300m Run
12 Lunges
5 Count Toes to Bar Drill
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
Overhead Squat (4 x 12)
Segment Snatch (5 x 3)
High Hang Power Snatch (5 x 3)
Gymnastics
L-Sit Progressions (4 x 12s or 4 reps)
L-Sit Knee Pulls
Bent Leg L-Sit
Alternating Straight Leg L-Sit
Straight Leg L-Sit
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
H – 20 Dumbell Lunges 15/10
10 Knee Raises
200m Run
F – 20 Front Rack KB Lunges 26/18
10 Leg Raises
300m Run
Rx – 20 Overhead KB Lunges 35/26
10 Toes to Bar
300m Run
P – 20 Overhead KB Lunges 44/26
10 Toes to Bar
300m Run