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12/09/2020

9
Dec

12/09/2020

Announcements

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Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

At Home Workout Option:

https://youtu.be/nyr1f4rw_7A

Warm-up (No Measure)

3 min Air Bike

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 – 15 Cals Air Bike

21 Kettlebell Swings 44/26

F – 18 Cals Air Bike

21 Kettlebell Swings 53/35

Rx – 21 Cals Air Bike

21 Kettlebell Swings 62/44

P – 24 Cals Air Bike

24 Kettlebell Swings 70/53