06/13/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10m Knee Pulls

10m Ankle Pulls

10m High Kicks

30s Banded Figure 4 Drill

400m Run

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 (4×6)

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

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

Gymnastics

H/F: Assisted Ring Dips (4×6)

P: Weighted Ring Dips (4×2 AHAP)

Metcon

Metcon (No Measure)

4 Rounds

H – 400m Run

15 Goblet Squats 44/35

30s Rest

F – 400m Run

15 Overhead Squats 75/53

30s Rest

P – 400m Run

15 Overhead Squats 95/63

30s Rest