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