8
Oct
10/09/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
60s Air Bike
12 Glide Throughs
60s Air Bike
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 11)
Segment Snatch (5 x 3)
High Hang Power Snatch (5 x 3)
Gymnastics
L-Sit Progressions (4 x 18s or 6 reps)
L-Sit Knee Pulls
Bent Leg L-Sit
Alternating Straight Leg L-Sit
Straight Leg L-Sit
Metcon
Metcon (No Measure)
12 min EMOM
H – 10 Knee Raises
8 Goblet Squats 44/26
6 Cal Air Bike
F – 10 Leg Raises
4 Overhead Squats 95/63
8 Cal Air Bike
Rx – 10 Toes to Bar
4 Overhead Squats 155/103
8 Cal Air Bike
P – 12 Toes to Bar
5 Overhead Squats 185/123
10 Cal Air Bike