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08/29/2017

29
Aug

08/29/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Hip and Ankle Flow (No Measure)

6 x (Shin Box

Pump

Lunge

Fold x2)

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 (4×8)

F: Snatch (5×2)

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

Metcon

Metcon (Time)

4 Rounds

H-12 Goblet Squats 44/26

12 Box Jumps 16/12

1 min Rest

F-15 Overhead Squats 95/63

15 Box Jumps 20/16

2 min Rest

P-15 OHS 135/93

15 Box Jumps 24/20

2 min Rest