8
Dec
12/08/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Alternating Feet Rope Jump Warmup (No Measure)
Rope Jumps @ 180bpm
Alternating Feet
High Knees
Warm-up (No Measure)
12 Good Mornings
12 Lat Pulls
12 Good Mornings
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 6)
F: 3-Position Snatch (5 x 3)
1 Snatch from each position:
Hips
Knees
Floor
Rx/P: Snatch Pull + Snatch (5 x 1 + 2)
Gymnastics
Toes to Bar Progressions (4 x 8-10)
Knee Raises (x2)
Leg Raises
Knee Raises + Negatives
T2B
T2B hold + negative
Horizontal Windshield Wipers
Vertical Windshield Wipers
Around the World
3’s
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
H – 120 Rope Jumps
30 Kettlebell Swings 44/26
F – 120 Alternating Feet Rope Jumps
30 Kettlebell Swings 53/35
Rx – 80 High Knee Rope Jumps
30 Kettlebell Swings 62/44
P – 120 High Knee Rope Jumps
30 Kettlebell Swings 70/53