Call Us: (775) 870-7924

07/06/2017

6
Jul

07/06/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

2 x (1 min Air Bike

10 Ring Rows

10 Glide Throughs

10 Squats)

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 (4×10)

F: Segment Snatch (5×3)

P: Snatch (5×3 @ 70-75%)

Gymnastics

H: Pull-ups (4×3-5 Assisted)

F: Pull-ups (4×3-5 )

P: Pull-ups (4×3-5 Chest to Bar)

Metcon

Metcon (AMRAP – Reps)

4 Rounds

H – 60s Air Bike

60s Rest

60s AMRAP

6 Wall Balls 10/6

6 Ring Rows

60s Rest

F – 60s Air Bike

60s Rest

60s AMRAP

6 Wall Balls 14/10

6 Assisted Pullups

60s Rest

P – 60s Air Bike

60s Rest

60s AMRAP

6 Wall Balls 20/14

6 Pullups