20
Apr
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