15
Nov
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