Call Us: (775) 870-7924

10/05/2017

5
Oct

10/05/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Rowing Pause Drill (No Measure)

10-20 Strokes pausing at catch and release

– focus on position at each pause

10-20 Strokes pausing at release only

– focus on position, slow relaxed return and smooth drive

10-20 Full Strokes

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 (4×8)

Superset with Hinge Stretch 4×10

F: Segment Snatch (5×3)

F: Overhead Squat (3×6 @ 75-80%)

P: 3-Position Snatch (5×3)

1 Snatch from each position:

Floor

Knees

Hips

P: Overhead Squat (3×4 @ 83-88%)

Metcon

Metcon (AMRAP – Reps)

16 min AMRAP

H – Row

E2MOM 8 Thrusters 45/35

F – Row

E2MOM 8 Thrusters 75/53

P – Row

E2MOM 8 Thrusters 95/63