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06/06/2017

6
Jun

06/06/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

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

Warm-up (No Measure)

Wall Figure 4 Drills

400m Run

Banded Figure 4 Drills

400m Run

Weightlifting

H: Overhead Squat (4×7)

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

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

Gymnastics

H/F: Ring Dips (4×5 Assisted )

P: Ring Dips (4×3 Weighted AHAP )

Metcon

Metcon (Time)

4 Rounds

H – 400m Run

15 Goblet Squats 44/35

1 min Rest

F – 400m Run

15 Overhead Squats 75/53

1 min Rest

P – 400m Run

15 Overhead Squats 95/63

1 min Rest