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12/11/2019

11
Dec

12/11/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10-10-10 Y-T-W’s

12 Squats

6 Lat Pulls

6 Inch Worms

12 Squats

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 6)

F: Halting Snatches (5 x 3)

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 (Time)

4 Rounds

H – 24 Kettlebell Swings 44/26

12 Burpees

F – 12 Power Snatches 95/63

12 Over the Bar Burpees

Rx – 12 Power Snatches 135/93

15 Over the Bar Burpees

P – 12 Power Snatches 155/103

15 Over the Bar Burpees