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