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12/16/2020

16
Dec

12/16/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

Rope Jumps

1 Double Under + 3 Rope Jumps

1 Double Under + 2 Rope Jumps

1 Double Under + 1 Rope Jump

Double/Triple Under Practice

Warm-up (No Measure)

6 Bootstrap Squats

12 Lat Pulls

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

Overhead Squat/Snatch warmup with bar

Weightlifting

H: Overhead Squat (5-5-5-5)

F: Snatch (3 RM)

Rx/P: Snatch (1 RM)

Gymnastics

Toes to Bar Progressions (4 x ME)

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 – 20 Goblet Squats 44/26

100-80-60-40 Rope Jumps

F – 15 Overhead Squats 95/63

25-20-15-10 Double Under Attempts

Rx – 15 Overhead Squats 135/93

50-40-30-20 Double Unders

P – 15 Overhead Squats 155/103

25-20-15-10 Triple Unders