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11/07/2019

7
Nov

11/07/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Complete Rowing Warmup (No Measure)

5-10 Hips only strokes

5-10 Hips and Arms

5-10 Legs and Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 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

Bar:

5 Overhead Squats

Complex of the day

Weightlifting

H: Overhead Squat (4 x 9)

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 20)

Dead Bugs

Straddle Hollow Rocks

Hollow Rocks

Body Lever Negative x 5s

Body Lever

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rounds

H – 12 Kettlebell Swings 44/26

12 Cal Row

60s Rest

F – 8 Power Snatches

14 Cal Row

60s Rest

Rx – 8 Power Snatches 135/93

16 Cal Row

60s Rest

P – 8 Power Snatches 155/103

20 Cal Row

60s Rest