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03/13/2018

12
Mar

03/13/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 3 Singles + 1 Double Under

1 min 2 Singles + 1 Double Under

1 min Single + Double Under

1 min Double Unders

Warm-up (No Measure)

12 Pass Throughs

12 Overhead Squats

12 Jumping Ring Dips

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position Work

Power Snatch

12 Jumping Ring Dips

With Bar:

5 Overhead Squats

2 Power Snatches

1 Snatch

Weightlifting

H: Overhead Squat (4 x 6)

F: Segment Snatch (5 x 3)

P: Snatch (5 x 1 @ 93-98%)

Gymnastics

H: Parallette Dips (4 x 1 @ 55X15)

F: Ring Dips (4 x 1 @ 55X15)

P: Ring Dips (4 x 1 @ 55X25)

Metcon

Metcon (No Measure)

5 Rounds

H-12 Goblet Squats 44/26

12 Box Jumps 16/12

1 min Rest

4 Rounds

F-15 Overhead Squats 95/63

15 Box Jumps 20/16

1 min Rest

P-15 Overhead Squats 135/93

15 Box Jumps 24/20

1 min Rest