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