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