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01/18/2018

18
Jan

01/18/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 min Air Bike

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 (4×10)

F: Snatch (5×3)

P: Snatch (5×3 80-85%)

Metcon

Metcon (No Measure)

10 Rounds

Every 90s – Alternating

H – 14 Cal Air Bike

(7 Single Arm Kettlebell Swings Right 26/18

7 Single Arm Kettlebell Swings Left)

F – 14 Cal Air Bike

(7 Kettlebell Snatches Right 44/26

7 Kettlebell Snatches Left)

P – 16 Cal Air Bike

(8 Kettlebell Snatches Right 53/35

8 Kettlebell Snatches Left)