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03/15/2018

14
Mar

03/15/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

Rowing Pause Drill (No Measure)

10-20 Strokes pausing at catch and release

– focus on position at each pause

10-20 Strokes pausing at release only

– focus on position, slow relaxed return and smooth drive

10-20 Full Strokes

Warm-up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Jerk Footwork

Bar:

5 Front Squats

3 Power Cleans

1 Clean

3 Presses

3 Push Presses

3 Jerks

Weightlifting

H: Front Squat (4×6)

H: Push Press (4×6)

F: Clean and Jerk (5×2)

P: Clean and Jerk (5 x 1 @ 95%)

Metcon

Metcon (No Measure)

2 Rounds

H-750m Row

40 Thrusters 25/15

1 min Rest

F-1000m Row

40 Thrusters 35/25

1 min Rest

P-1000m Row

40 Thrusters 45/33

1 min Rest