11/12/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Double Under Progressions (No Measure)
1 min Rope Jumps
1 min 1 Double Under + 3 Rope Jumps
1 min 1 Double Under + 2 Rope Jumps
1 min 1 Double Under + 1 Rope Jump
3 min Double Under Practice
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
2 Power Snatches
1 Snatch
Weightlifting
H: Overhead Squat (4 x 8)
F: 3-Position Snatch (5 x 3)
1 Snatch from each position:
Hips
Knees
Floor
Rx/P: Snatch Pull + High Hang Snatch + 2 Overhead Squat (5 x 4)
Gymnastics
Front Lever Progressions – Floor (4 x 25 or 5)
Dead Bugs
Straddle Hollow Rocks
Hollow Rocks
Body Lever Negative x 5s
Body Lever @ 50X0
Metcon
Metcon (AMRAP – Reps)
2 Rounds
6 min AMRAP/2 min Rest
H – 2 x (15 Thrusters 45/35
10 Burpees)
AMRAP Rope Jumps
F – 2 x (15 Thrusters 85/58
12 Over the Bar Burpees)
AMRAP Double Unders
Rx – 2 x (15 Thrusters 115/73
15 Over the Bar Burpees)
AMRAP Double Unders
P – 2 x (15 Thrusters 135/93
15 Over the Bar Burpees)
AMRAP Triple Unders