2
Jun
06/02/2017
CrossFit Thumos – CrossFit Group Classes
Weightlifting
Warm-up
Warm-up (No Measure)
10m Inch Worm
3 Wall Walks
10 Ring Rows
10 Glide Throughs
3 Wall Walks
Clean Technique Warm Up (No Measure)
Clean High Pulls
Turnover Drills
High Hang Power Cleans
Position Work
Power Cleans
Bar:
5 Front Squats
3 Power Cleans
1 Clean
Weightlifting
H: Front Squat (4×8)
F: 1 Power Clean + 1 Clean + 2 Front Squats (5×4)
P: Clean Pull + 2 Hang Cleans + 1 Front Squats (5×4)
Gymnastics
Handstand Skill (4×24 or 48)
Plank Holds
Handstand Holds
Shoulder Taps
Hip Taps
Partial Wall Handstand
Freestanding Handstand
Metcon
Metcon (Time)
7 Rounds
H – 7 Thrusters 45/33
7 Ring Rows
F – 7 Thrusters 75/53
7 Assisted Pullups
P – 7 Thrusters 95/63
7 Pullups