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