06/20/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10m Knee Pulls

10m Ankle Pulls

10m High Kicks

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 (5×5 AHAP)

F/P: Snatch (5×3)

Gymnastics

H/F: Assisted Ring Dips (4×7)

P: Weighted Ring Dips (3, 2, 1, 1)

Metcon

Metcon (No Measure)

5 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