03/08/2017

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 (4×8)

H: Push Press (4×8)

F: Clean (4×2)

F: Push Jerk (4×2)

P: Clean and Jerk (3×[email protected]% 3×[email protected]%)

Metcon

Metcon (Time)

2 Rounds

H-400m Row

20 Thrusters 65/45

2 min Rest

F-500m Row

20 Thrusters 75/53

2 min Rest

P-500m Row

20 Thrusters 95/63

2 min Rest