Call Us: (775) 870-7924

10/09/2017

9
Oct

10/09/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 x (10m Inch Worm

10m Crab Walk

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 (4×7)

F: Hang Clean (5×3)

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

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

One partner completes a round, then switch

H – 7 Wall Balls 10/6

7 Box Jumps 16/12

7 Burpees

F – 7 Wall Balls 14/10

7 Box Jumps 20/16

7 Burpees

P – 7 Wall Balls 20/14

7 Box Jumps 24/20

7 Burpees