3
Aug
08/03/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
2 x (5 Dive Bombers
12 Good Mornings
12 Jumping Ring Dips
12 Squats)
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 (4×8)
F: Clean (5×3)
P: Clean (3×[email protected]%, 2×[email protected]%)
Gymnastics
H: Assisted Ring Dips (4×3-5)
F: Ring Dips (4×3-5)
P: Ring Dips (4×6-10)
Metcon
Metcon (Time)
5 Rounds
H – 8 Burpees
16 Russian Kettlebell Swings 44/26
8 Box Jumps 16/12
F – 10 Burpee Box Jumps
10 Power Cleans 95/63
P – 10 Burpee Box Jumps 24/20
10 Power Cleans 135/93