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