15
Aug
08/15/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10m Knee Pulls
5 Count T-2-B Drill
10m Ankle Pulls
5 Count T-2-B Drill
10m Heel March
5 Count T-2-B Drill
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 (4×6)
F: Snatch (5×2)
Snatch (5×[email protected]%)
Gymnastics
Toes to Bar Progressions (4×15 or 30)
Knee Raises (x2)
Leg Raises
Negatives
T2B
T2B w/hold at top
Metcon
Metcon (Time)
3 Rounds
H – 300m Run
15 Russian Kettelebell Swings 44/26
15 Goblet Squats
F – 400m Run
15 Hang Power Snatches 45/35
15 Overhead Squats
P – 400m Run
15 Hang Power Snatches 95/63
15 Overhead Squats