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