13
Apr
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