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11/21/2019

21
Nov

11/21/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

4 Bootstrap Squats

12 Ring Rows

12 Glide Throughs

12 Squats

6 Transitions

12 Squats

12 Glide Throughs/6 Hips to Rings

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 7)

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 30)

Dead Bugs

Straddle Hollow Rocks

Hollow Rocks

Body Lever Negative x 5s

Body Lever

Metcon

Metcon (Time)

5 Rounds

H – 10 Goblet Squats 44/26

7 Transitions

F – 10 Overhead Squats 75/53

5 Assisted Muscle Ups

Rx – 10 Overhead Squats 115/83

5 Muscle Ups

P – 12 Overhead Squats 135/93

7 Muscle Ups