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09/21/2017

21
Sep

09/21/2017

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 (5-5-5-5)

H: Push Press (5-5-5-5)

F: Clean and Jerk (3-2-2-1-1-1)

P: Clean and Jerk (3-2-2-1-1-1)

Metcon

Metcon (Time)

3 Rounds

H-400m Run

21 Kettlebell Swings 44/26

12 Ring Rows

30s Rest

F-400m Run

21 Kettlebell Swings 53/35

12 Assisted Pullups

30s Rest

P-400m Run

21 Kettlebell Swings 70/44

12 Pullups

30s Rest