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10/02/2017

2
Oct

10/02/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 3 Singles + 1 Double Under

1 min 2 Singles + 1 Double Under

1 min Single + Double Under

1 min Double Unders

Warm-up (No Measure)

2 x (30s Russian Baby Maker

10 Squats)

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Bar:

5 Front Squats

3 Power Cleans

1 Clean

Weightlifting

H: Front Squat (4×8)

Superset with Bench Lat Stretch 4x20s

F: Hang Clean (5×3)

F: Front Squat (3×6 @ 75-80%)

P: Clean Pull + Hang Clean + Clean (5×3)

P: Front Squat (3×4 @ 83-88%)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

H – 20 Wall Balls 10/6

15 Box Jumps 16/12

80 Rope Jumps

F – 20 Wall Balls 14/10

15 Box Jumps 20/16

20 DU Attempts

P – 20 Wall Balls 20/14

15 Box Jumps 24/20

40 DU