03/01/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 x

(5 Strokes each:

Arms

Hips+Arms

Legs+Hips+Arms

20 Good Strokes)

Clean Technique

Jerk Technique

Weightlifting

H: Front Squat (4×6)

H: Push Press (4×6)

F: Clean (4×3)

F: Push Jerk (4×3)

P: Clean and Jerk ([email protected]%, [email protected]%, 6×[email protected]%)

Metcon

Metcon (Time)

3 Rounds

H-250m Row

15 Thrusters 65/45

1 min Rest

F-350m Row

15 Thrusters 75/53

1 min Rest

P-350m Row

15 Thrusters 95/63

1 min Rest