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