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11/19/2018

19
Nov

11/19/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

6-6-6 Y-T-W’s

12 Lunges with Samson + Lizard

12 Glide Throughs

12 Lunges

5 Count Toes to Bar Drill

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

2 Power Snatches

1 Snatch

Weightlifting

H: Overhead Squat (4 x 7)

F: 3-Position Snatch (5 x 3)

1 Snatch from each position:

Hips

Knees

Floor

Rx/P: Snatch Pull + High Hang Snatch + 2 Overhead Squat (5 x 4)

Gymnastics

Front Lever Progressions – Floor (4 x 30 or 6)

Dead Bugs

Straddle Hollow Rocks

Hollow Rocks

Body Lever Negative x 5s

Body Lever @ 50X0

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

H – 15 Knee Raises

20 Lunges

15 Box Jumps 16/12

F – 15 Leg Raises

20 Weighted Lunges 25/15 each hand

15 Box Jumps 20/16

Rx – 15 Toes to Bar

20 Front Rack DB Lunges 35/25

15 Box Jumps 24/20

P – 15 Toes to Bar

20 Overhead DB Lunges 35/25

15 Box Jumps 24/20