6
Apr
04/06/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
2 x (6 Samson + Half Front Split
6 Lizard + Thoracic Twist)
3 x (3 Pass Throughs
3 Overhead Squats
3 Hinge Stretches)
Snatch High Pulls
Scarecrow Drill
High Hang Power Snatch
Positions
Bar:
3 Overhead Squats
3 Power Snatches
Weightlifting
H: Overhead Squat (4×6)
Superset with 4×10 Hinge Stretch or 4x60s ankle stretches
F: Segment Power Snatch + Overhead Squat (4×3+3)
P: Power Snatch + Overhead Squat (4×3+3)
F/P: Overhead Squat (3×5 AHAP)
Metcon
Metcon (Time)
5 Rounds
H – 10 Kettlebell Cleans + Reverse Lunge Right 35/18
10 Kettlebell Cleans + Reverse Lunge Left
100m Farmer’s Carry Right
100m Farmer’s Carry Left
F – 10 Kettlebell Cleans + Reverse Lunge Right 53/35
10 Kettlebell Cleans + Reverse Lunge Left
100m Farmer’s Carry Right
100m Farmer’s Carry Left
P – 10 Kettlebell Cleans + Reverse Lunge Right 70/44
10 Kettlebell Cleans + Reverse Lunge Left
100m Farmer’s Carry Right
100m Farmer’s Carry Left