05/19/2017
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