12
Feb
02/12/2018
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10m High Kicks
10 Squats
10m Knee Pulls
10 Squats
10m Ankle Pulls
10 Squats
10m High Knees
10m Butt Kickers
Clean Technique Warm Up (No Measure)
Clean High Pulls
Turnover Drills
High Hang Power Cleans
Position Work
Power Cleans
Bar:
5 Front Squats
3 Power Cleans
1 Clean
Weightlifting
H: Front Squat (4×6)
F: Clean (5×2)
P: Clean (3×2 @ 83-88%, 2×2 @ 88-93%)
Gymnastics
L-Sit Progressions (4×30 or 60)
L-Sit Knee Pulls
Bent Leg L-Sit
Alternating Straight Leg L-Sit
Straight Leg L-Sit
Metcon
Metcon (No Measure)
16 min E2MOM Alternating
H – 10 Lengths Shuttle Run
20 Kettlebell Swings 44/26
F – 12 Lengths Shuttle Run
10 Power Cleans 115/73
P – 14 Lengths Shuttle Run
10 Power Cleans 155/103