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