Call Us: (775) 870-7924

08/24/2017

24
Aug

08/24/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 3 Singles + 1 Double Under

1 min 2 Singles + 1 Double Under

1 min Single + Double Under

1 min Double Unders

Warm-up (No Measure)

2 x (10 Jumping Ring Dips

5 Dive Bombers

10 Good Mornings)

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 (4×5)

F: Clean (5×2)

P: Clean (5×2 AHAP)

Gymnastics

H: Assisted Ring Dips (4×6-8)

F: Ring Dips (4×6-8)

P: Ring Dips (4×12-14)

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

H – 150 Rope Jumps

15 Russian Kettlebell Swings 44/26

7 Pushups

F – 50 Double Under Attempts

7 Power Cleans 95/63

7 Decline Pushups

P – 75 Double Unders

7 Power Cleans 135/93

7 Handstand Pushups