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07/27/2017

27
Jul

07/27/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10m Knee Pulls

10m Ankle Pulls

10m High Kicks

Figure 4 Drill

400m Run

12 Ring Rows – increasing difficulty

12 Scap Pullups

400m Run

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 (4×7)

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

P: Snatch (5×3 @ 80-83%)

Gymnastics

H: Assisted Pull-ups (4×6-8)

F: Pull-ups (4×6-8)

P: Chest-To-Bar Pull-ups (4×6-8)

Metcon

Metcon (No Measure)

4 Alternating Rounds

4 min to Complete:

H – 400m Run

20 Dumbell Ground to Overhead 25/20

F – 400m Run

15 Ground to Overhead 95/63

P – 400m Run

15 Ground to Overhead 135/93