04/13/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes 1/2 Slide Legs Only

7 Strokes 1/2 Slide Legs and Hips

7 Strokes 1/2 Slide Legs, Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

Snatch Warmup (No Measure)

12 Pass Throughs

12 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

Power Snatches

Bar:

5 Overhead Squats

2 Power Snatches

1 Snatch

Weightlifting

H: Overhead Squat (4×8)

F: Segment Power Snatch (4×3)

P: Power Snatch (4×3)

F/P: Overhead Squat (3×3 AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

H – 300m Row

15 Box Jumps 16/12

20 Wall Balls 10/6

F – 400m Row

15 Box Jumps 20/16

20 Wall Balls 14/10

P – 400m Row

15 Box Jumps 24/20

20 Wall Balls 20/14