15
Oct
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