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