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11/05/2020

5
Nov

11/05/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing warmup #2 (No Measure)

10 strokes “Top Half” Legs

10 strokes Legs only

10 strokes Legs + Hips

30 strokes

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

Straddle Hollow Rocks

Hollow Rocks

Body Lever Negative @ 5s

Body Lever

Metcon

Metcon (AMRAP – Reps)

8 Alternating Rounds

60s AMRAP/60s Rest

H – Kettlebell Swings 44/26

Row

F – Power Snatches 65/53

Row

Rx – Power Snatches 135/93

Row

P – Power Snatches 155/103

Row