13
Jun
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