31
Oct
11/01/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike
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
Overhead Squat/Snatch warmup with bar
Weightlifting
H: Overhead Squat (4 x 9)
F: Segment Snatch (5 x 3)
Rx/P: Snatch Pull + Snatch + 2 Overhead Squats (5 x 4)
Gymnastics
Front Lever Progressions – Floor (4 x 20)
Dead Bugs
Toes to Upright
Toes to Upright + Hip Extension
Body Lever Negative @ 5s
Body Lever
Metcon
Metcon (No Measure)
7 Alternating Rounds
60s AMRAP/60s Rest
H – Kettlebell Swings 44/26
Air Bike
F – Power Snatches 65/53
Air Bike
Rx – Power Snatches 135/93
Air Bike
P – Power Snatches 155/103
Air Bike