11/15/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Alternating Feet Rope Jump Warmup (No Measure)

Rope Jumps @ 180bpm

Alternating Feet

High Knees

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 7)

F: Segment Snatch (5 x 3)

Rx/P: Snatch Pull + Snatch + 2 Overhead Squats (5 x 4)

Gymnastics

Front Lever Progressions – Floor (4 x 30)

Dead Bugs

Toes to Upright

Toes to Upright + Hip Extension

Body Lever Negative @ 5s

Body Lever

Metcon

Metcon (Time)

5 Rounds

H – 10 Goblet Squats 44/26

140 Rope Jumps

F – 10 Overhead Squats 95/63

140 Alternating Feet Rope Jumps

Rx – 10 Overhead Squats 135/93

100 High Knee Rope Jumps

P – 12 Overhead Squats 155/103

140 High Knee Rope Jumps