10/16/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Hips only Row

12 Glide Throughs

60s Hips and Arms

5 Count Toes to Bar Drill

60s Row

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 10)

Segment Snatch (5 x 3)

High Hang Power Snatch (5 x 3)

Gymnastics

L-Sit Progressions (4 x 24s or 8 reps)

L-Sit Knee Pulls

Bent Leg L-Sit

Alternating Straight Leg L-Sit

Straight Leg L-Sit

Metcon

Metcon (No Measure)

3 Rounds

4 min AMRAP/2 min Rest

H – 10 Knee Raises

15 Kettlebell Swings 44/26

AMRAP Row

F – 10 Leg Raises

5 Snatches 95/63

AMRAP Row

Rx – 10 Toes to Bar

5 Snatches 135/93

AMRAP Row

P – 12 Toes to Bar

6 Snatches 155/103

AMRAP Row