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12/29/2020

29
Dec

12/29/2020

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow with Thoracic Rotation (No Measure)

3 x Down Dog Push Backs

Leg LIft to Lunge

3 x Lizard + Shoulder Circles

3 x Hamstring + Samson Stretches

Repeat on opposite side

Warm-up (No Measure)

12 Glide Throughs

12 Squats

6 Up Downs

5 Count Toes to Bar Drill + 3 Toes to Bar

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 12)

F: High-Hang Snatch (5 x 3)

Rx/P: Snatch (5 x 3 @ 75-80%)

Gymnastics

L-Hang Progressions (4 x 12s or 4 reps)

Tuck Hang

3s Single Leg Extensions

L-Hang

Med Ball L-Hang

L-Pullups

L-Muscle Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 12 Kettlebell Swings 44/26

6 Knee Raises

6 Burpees

F – 4 Snatches 65/45

6 Leg Raises

6 Burpees over the Bar

Rx – 4 Snatches 155/103

6 Toes to Bar

8 Burpees over the Bar

P – 4 Snatches 175/113

8 Toes to Bar

10 Burpees over the Bar