Call Us: (775) 870-7924

10/12/2017

12
Oct

10/12/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

3 min Air Bike

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

Hip Flow with Thoracic Rotation (No Measure)

3 x Down Dog Push Backs

Leg LIft to Lunge

3 x Lizard + Shoulder Circles

3 x Hamstring + Samson Stretches

Repeat on opposite side

Weightlifting

H: Overhead Squat (4×9)

F: Segment Snatch (5×3)

P: 3-Position Snatch (5×3)

1 Snatch from each position:

Floor

Knees

Hips

Metcon

Metcon (No Measure)

6 Rounds each partner

H – P1: 12 Cal Air Bike

P2: Plank

F – P1: 15 Cal Air Bike

P2: Plank

P – P1: 18 Cal Air Bike

P2: Plank