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11/14/2019

14
Nov

11/14/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12 Squats

3 Wall Walks

12 Glide Throughs

12 Squats

3 Wall Walks/5 Kick ups

5 Count Toes to Bar Drill + 3 Toes to Bar

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 8)

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 25)

Dead Bugs

Straddle Hollow Rocks

Hollow Rocks

Body Lever Negative x 5s

Body Lever

Metcon

Metcon (AMRAP – Reps)

5 Rounds

E3MOM

H – 10 Knee Raises

10 Pushups

AMRAP Goblet Squats 35/18

F – 10 Leg Raises

10 Decline Pushups

AMRAP Goblet Squats 44/26

Rx – 10 Toes to Bar

10 Handstand Pushups

AMRAP Goblet Squats 53/35

P – 12 Toes to Bar

12 Handstand Pushups

AMRAP Goblet Squats 70/53