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12/31/2019

31
Dec

12/31/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10 Crossover A’s

10 Crossover Lat Pulls

10 Ring Rows

10 Lat Pulls

5 Transitions

10 Glide Throughs/Giant Swings

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 12)

F: Snatch (5 x 3)

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

Gymnastics

L-Hang Progressions (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)

15 min AMRAP

H – 10/10 Single Arm Front Rack Dumbell Lunges 15/10

5 Transitions

10 Box Jumps 16/12

F – 10/10 Single Arm Front Rack KB Lunges 35/18

3 Assisted Muscle Ups

10 Box Jumps 24/20

Rx – 10/10 Single Arm Overhead KB Lunges 35/18

3 Muscle Ups

10 Box Jumps 30/24

P – 12/12 Single Arm Overhead KB Lunges 44/26

5 Muscle Ups

12 Box Jumps 30/24