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11/12/2020

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