05/19/2017 – Classic Fitness

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

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 (4×8)

F: Segment Snatch (5×3)

P: 3-Position Snatch (5×3)

1 Snatch from each position:

Floor

Knees

Hips

Gymnastics

Hollow Hold (4×30 or 60)

Arch Hold (4×30 or 60)

Metcon

Metcon (Time)

H – 600m Row

6 Taters

400m Row

4 Taters

200m Row

2 Taters

F – 800m Row

8 Kettlebell Squat Cleans 26/18

600m Row

6 Kettlebell Squat Cleans

400m Row

4 Kettlebell Squat Cleans

200m Row

2 Kettlebell Squat Cleans

P – 800m Row

8 Kettlebell Squat Cleans 44/26

600m Row

6 Kettlebell Squat Cleans

400m Row

4 Kettlebell Squat Cleans

200m Row

2 Kettlebell Squat Cleans