08/31/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10m Knee Pulls

10 Squats

10m Ankle Pulls

10 Squats

10m Heel March

10 Squats

Figure 4 Drill

400m Jog

Warm-up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Jerk Footwork

Bar:

5 Front Squats

3 Power Cleans

1 Clean

3 Presses

3 Push Presses

3 Jerks

Weightlifting

H: Front Squat (4×8)

H: Push Press (4×8)

F: Clean and Jerk (5×2)

P: Clean and Jerk (3×[email protected]% 2×[email protected]%)

Metcon

Metcon (No Measure)

7 Rounds

E2MOM

H-200m Run

10 Kettlebell Swings 44/26

F-200m Run

10 Kettlebell Swings 53/35

P-200m Run

10 Kettlebell Swings 70/44