12
Nov
11/12/2020
Classic Fitness – CrossFit Group Classes
Warm-up
Double Under Progressions (No Measure)
Rope Jumps
1 Double Under + 3 Rope Jumps
1 Double Under + 2 Rope Jumps
1 Double Under + 1 Rope Jump
Double/Triple Under Practice
Warm-up (No Measure)
6 Jefferson Curls
12 Good Mornings
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 8)
F: Segment Snatch (5 x 3)
Rx/P: Snatch Pull + Snatch + 2 Overhead Squats (5 x 4)
Gymnastics
Front Lever Progressions – Floor (4 x 25)
Dead Bugs
Straddle Hollow Rocks
Hollow Rocks
Body Lever Negative @ 5s
Body Lever
Metcon
Metcon (AMRAP – Reps)
4 Rounds
2 min AMRAP/1 min Rest
H – 100m Sandbag Carry 60/40
AMRAP Rope Jumps
F – 100m Sandbag Carry 80/60
AMRAP Double Under Attempts
Rx – 100m Sandbag Carry 100/80
AMRAP Double Unders
P – 100m Sandbag Carry 150/100
AMRAP Triple Unders