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01/11/2018

11
Jan

01/11/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Double Under Practice

3 min Row – easy-moderate-hard

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

2 Power Snatches

1 Snatch

Weightlifting

H: Overhead Squat (4×11)

F: Snatch (5×3)

P: Snatch (5×3 78-83%)

Metcon

Metcon (AMRAP – Rounds and Reps)

17 min AMRAP

H – 60 Rope Jumps

15 Wall Balls 10/6

15 Cal Row

F – 15 Double Under Attempts

15 Wall Balls 14/10

15 Cal Row

P – 30 Double Unders

15 Wall Balls 20/14

15 Cal Row