5
May
05/05/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Rowing Pause Drill (No Measure)
Pause at catch for review
Pause at back of stroke for review
x 15-20
Snatch Warmup (No Measure)
12 Pass Throughs
3-3-3-3 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 Snatch (5×3)
P: 3-Position Snatch (5×3)
1 Snatch from each position:
1 inch off floor
Knees
Hips
Gymnastics
H: Ring Dips (4×4 @ 50X5)
F: Ring Dips (4×4 @ 50X10)
P: Ring Dips (4×4 @ 50X15)
Metcon
Metcon (AMRAP – Reps)
4 Rounds
H – 1:45 Row
15s Transition
50s Rope Pulls to standing
10s Transition
50s Wall Balls 10/6
10s Transition
F – 1:45 Row
15s Transition
50s Rope Climbs
10s Transition
50s Wall Balls 14/10
10s Transition
P – 1:45 Row
15s Transition
50s Legless Rope Climbs
10s Transition
50s Wall Balls 20/14
10s Transition