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09/19/2017

19
Sep

09/19/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Hip Circuit (No Measure)

Downward Facing Dog

Dragon

Lizard

Half Front Split

Pigeon

Downward Facing Dog

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 (5-5-5-5)

F: Snatch (3-2-2-1-1-1)

P: Snatch (3-2-2-1-1-1)

Metcon

Metcon (Time)

4 Rounds

H-15 Goblet Squats 44/26

15 Box Jumps 16/12

30s Rest

F-15 Overhead Squats 95/63

15 Box Jumps 20/16

30s Rest

P-15 Overhead Squats 135/93

15 Box Jumps 24/20

30s Rest