Call Us: (775) 870-7924

08/08/2017

8
Aug

08/08/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes 1/2 Slide Legs Only

7 Strokes 1/2 Slide Legs and Hips

7 Strokes 1/2 Slide Legs, Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

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: Snatch (5×3)

P: Snatch (3×[email protected]%, 2×[email protected]%)

Gymnastics

Toes to Bar Progressions (4×7 or 14)

Knee Raises (x2)

Leg Raises

Negatives

T2B

T2B w/hold at top

Metcon

Metcon (Time)

H – 40-30-20-10 Cal Row

15 Goblet Squats 53/35

F – 50-40-30-20-10 Cal Row

10 Overhead Squats 95/63

P – 50-40-30-20-10 Cal Row

10 Overhead Squats 135/93