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10/29/2018

28
Oct

10/29/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 1 Double Under + 3 Rope Jumps

1 min 1 Double Under + 2 Rope Jumps

1 min 1 Double Under + 1 Rope Jump

3 min Double Under Practice

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

H: Overhead Squat (4 x 10)

F: 3-Position Snatch (5 x 3)

1 Snatch from each position:

Hips

Knees

Floor

Rx/P: Snatch Pull + High Hang Snatch + Overhead Squat (5 x 3)

Gymnastics

Front Lever Progressions – Floor (4 x 20 or 2)

Dead Bugs

Straddle Hollow Rocks

Hollow Rocks

Body Lever Negative x 5s

Body Lever @ 50X0

Metcon

Metcon (AMRAP – Rounds and Reps)

17 min AMRAP

H – 16 Kettlebell Swings 44/26

16 Burpees

128 Rope Jumps

F – 8 Snatches 85/58

16 Over the Bar Burpees

32 Double Under Attempts

Rx – 8 Snatches 115/73

16 Over the Bar Burpees

64 Double Unders

P – 8 Snatches 135/93

16 Over the Bar Burpees

32 Triple Unders