Call Us: (775) 870-7924

05/30/2017

30
May

05/30/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Basic Hip Flow (No Measure)

3 x Down Dog Push Backs

Leg LIft to Lunge

3 x Lizard + Shoulder Circles

3 x Hamstring + Samson Stretches

Repeat on opposite side

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: 2 Segment Snatches + 1 Snatch (5×3 )

P: Snatch Pull + 2 Snatches + 1 Overhead Squat (5×4)

Gymnastics

H/F: Assisted Ring Dips (4×4)

P: Weighted Ring Dips (4×4 AHAP)

Metcon

Metcon (Time)

7 Rounds

H – 14 Kettlebell Swings 35/26

7 Parallette Dips

F – 7 Power Cleans 95/63

7 Assisted Ring Dips

P – 7 Power Cleans 135/93

7 Ring Dips