03/16/2017

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:

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatch

Position work

Bar:

5 Overhead Squats

2 Power Snatches

1 Snatch

Weightlifting

H: Overhead Squat (4×10)

F: Segment Snatch (5×3)

P: Snatch ([email protected]% 2×[email protected]% 2×[email protected]%)

Metcon

Metcon (Time)

4 Rounds

H-15 Goblet Squats 75/53

15 Box Jumps 16/12

30s Rest

F-15 Overhead Squats 95/63

15 Box Jumps 20/16

30s Rest

P-15 Overhead Squats 135/93

15 Box Jumps 24/20

30s Rest