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07/10/2017

10
Jul

07/10/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10m World’s Greatest Stretch

400m Jog

10m Inch Worm

400m Jog

3 Wall Walks

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

Weightlifting

H: Front Squat (4×9)

F: Hang Clean (5×3)

P: Clean (5×3 @ 75%)

Gymnastics

H: Push-ups (4×3 @ 50X5)

F: Decline Pushups (4×3 @ 50X5)

P: Handstand Push-ups (4×3 @ 50X5)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

H – 200m Run

15 Dumbell Ground to Overhead 25/15

F – 200m Run

15 Ground to Overhead 75/53

P – 200m Run

15 Ground to Overhead 95/63