7
Sep
09/07/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10m Knee Pulls
10 Squats
10m Ankle Pulls
10 Glide Throughs
10 Ring Rows
10m Heel March
10 Squats
Figure 4 Drill
400m Jog
Clean and Jerk Warmup (No Measure)
Clean High Pulls
Turnover Drills
High Hang Power Cleans
Position Work
Power Cleans
Jerks
Bar:
5 Front Squats
3 Power Cleans
1 Clean
1 Jerk
Weightlifting
H: Front Squat (4×7)
H: Push Press (4×7)
F: Clean and Jerk (5×2)
P: Clean and Jerk (3×[email protected]% 2×[email protected]%)
Metcon
Metcon (No Measure)
3 Rotating Rounds
Every 90s
H-200m Run
21 Russian Kettlebell Swings 44/26
12 Ring Rows
F-200m Run
21 Kettlebell Swings 53/35
12 Assisted Pullups
P-200m Run
21 Kettlebell Swings 70/44
12 Pullups