05/26/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

1 min Air Bike

10m Arch Hollow Rolls

1 min Air Bike

10m Arch Hollow Rolls

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 (4×7)

F: Segment Snatch (5×3 @ 90%)

P: 3-Position Snatch (5×3)

1 Snatch from each position:

Floor

Knees

Hips

Gymnastics

Arch Hold (4 x 30 or 60)

Hollow Hold (4 x 30 or 60)

Metcon

Metcon (Time)

4 Rounds

H – 15 Cal Air Bike

15 Wall Balls 10/6

90s Rest

F – 20 Cal Air Bike

20 Wall Balls 14/10

90s Rest

P – 24 Cal Air Bike

24 Wall Balls 20/14

90s Rest