Call Us: (775) 870-7924

08/22/2017

22
Aug

08/22/2017

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

Warm-up (No Measure)

10 Glide Throughs

10 Squats

Toes to Bar Drill

10 Squats

10 Ring Rows

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 (4×5)

F: Snatch (5×2)

P: Snatch (5×2 AHAP)

Gymnastics

Toes to Bar Progressions (4×10)

Knee Raises (x2)

Leg Raises

Negatives

T2B

T2B w/hold at top

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

H – 400m Row

10 Goblet Squats 35/26

10 Ring Rows

F – 500m Row

10 Overhead Squats 95/63

10 Assisted Pullups

P – 500m Row

10 Overhead Squats 135/93

10 Pullups