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10/31/2019

30
Oct

10/31/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

4 Bootstrap Squats

12 Glide Throughs

12 Squats

5 Count Toes to Bar Drill + 3 Toes to Bar

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

Complex of the day

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 + Snatch + Overhead Squat (5 x 1+1+2)

Gymnastics

Front Lever Progressions – Floor (4 x 15)

Dead Bugs

Straddle Hollow Rocks

Hollow Rocks

Body Lever Negative x 5s

Body Lever

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

H – 7 Knee Raises

5 Man Makers 15/10

F – 7 Leg Raises

5 Man Makers 20/15

Rx – 7 Toes to Bar

5 Man Makers 45/30

P – 9 Toes to Bar

7 Man Makers 50/35