Call Us: (775) 870-7924

07/20/2017

20
Jul

07/20/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

2 x (12 Ring Rows increasing difficulty

12 Glide Throughs

12 Good Mornings)

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 (4×8)

F: 1 Segment Snatch + 2 Snatches (5×3)

P: Snatch (5×3 @ 75-80%)

Gymnastics

H: Assisted Pull-ups (4×5-7)

F: Pull-ups (4×5-7)

P: Chest-To-Bar Pull-ups (4×5-7)

Metcon

Metcon (AMRAP – Reps)

6 Rounds

H – 90s AMRAP

12 Cal Air Bike

AMRAP Russian Kettlebell Swings 44/26

90s Rest

F – 90s AMRAP

15 Cal Air Bike

AMRAP Kettlebell Swings 53/35

90s Rest

P – 90s AMRAP

15 Cal Air Bike

AMRAP Kettlebell Swings 70/44

90s Rest