06/29/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 x (10m Rabbit Hops

10m Crab Walk

10m Spiderman Crawl

10 Jumping Ring Dips)

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

Skill

H/F: Power Clean (5×3)

P: Power Clean (4 x 7)

Focus on cycle rate

P: Kipping Ring Dips (4 x 7)

Metcon

Elizabeth (Time)

For time

H – 42 Kettlebell Swings 44/26

21 Paralette Dips

30 Kettlebell Swings

15 Paralette Dips

18 Kettlebell Swings

9 Paralette Dips

F – 21-15-9

Power Cleans 95/63

Assisted Ring Dips

P – 21-15-9

Power Cleans 135/93

Ring Dips