9
Jun
06/09/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10/10 Wrist Stretches
3 Wall Walks
5 Bootstrap Squats
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 (4×7)
F: 1 Power Clean + 1 Clean + 2 Front Squats (5×4)
P: Clean Pull + Clean + 2 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 (No Measure)
6 Rounds
H – 9 Thrusters 45/33
9 Ring Rows
F – 9 Thrusters 75/53
9 Assisted Pullups
P – 9 Thrusters 95/63
9 Pullups