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03/02/2017

2
Mar

03/02/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 x (12 Pass Throughs

3-3-3-3 Overhead Squats

20m Broad Jumps)

PVC:

3 Snatch High Pulls

3 Scarecrows

3-5 High Hang Power Snatch

Position work

Bar:

5 Overhead Squats

2 Segment Snatches

1 Snatch

Weightlifting

H: Overhead Squat (4×6)

F: Segment Snatch (4×3)

P: Snatch (5×3 @ 85%)

Metcon

Metcon (Time)

H-5 Rounds

12 Goblet Squats 53/35

12 Box Jumps 16/12

1 min Rest

F-4 Rounds

15 Overhead Squats 95/63

15 Box Jumps 20/16

2 min Rest

P-4 Rounds

15 Overhead Squats 135/93

15 Box Jumps 24/20

2 min Rest