04/20/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 1 Double Under + 3 Rope Jumps

1 min 1 Double Under + 2 Rope Jumps

1 min 1 Double Under + 1 Rope Jump

3 min Double Under Practice

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 (4×10)

F: Segment Power Snatch (4×3 AHAP)

P: Power Snatch (4×3 AHAP)

F/P: Overhead Squat (3×2 AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

H – 5 Ring Rows

120 Rope Jumps

5 Dips

F – 5 Assisted Pullups

40 Double Under Attempts

5 Assisted Ring Dips

P – 7 Pullups

60 Double Unders

7 Ring Dips