29
Jun
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