16
Mar
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