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04/03/2017

3
Apr

04/03/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 x (Lunge with Samson/Lizard/Thoracic Twist/Lizard/Samson x 2)

2 x (10m Inch Worm

12 Good Mornings)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position work

Barbell:

5 Front Squats

2 Power Cleans or Hang Power Cleans

Weightlifting

H: Front Squat (4×6)

Superset with Front Rack or Squat Mobility

F: Hang Power Clean + Front Squat (4×3+3)

P: Power Clean + Front Squat (4×3+3)

F/P: Front Squat (3×5 AHAP)

Metcon

Metcon (No Measure)

15 min EMOM

H – 8 Kettlebell Swings 44/26 + 2 Shoulder to Overhead 75/53

F – 4 Power Cleans + 2 Shoulder to Overhead 135/93

P – 4 Power Cleans + 2 Shoulder to Overhead 155/103