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10/16/2017

16
Oct

10/16/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10/10 Fire Hydrant Circles

5 Straddle Push Backs

10 Cossack Squats

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 (5×6)

F: Hang Clean (4×3)

F: Front Squat (3×4 @ 83-88%)

P: Clean Pull + Hang Clean + Clean (4×3 @ 80-83%)

P: Front Squat (3×2 @ 90-95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

H – 20 Kettlebell Deadlifts 70/53

20 Situps

20 Ball Slams 10/6

F – 10 Power Cleans 95/63

20 Situps

20 Ball Slams 14/10

P – 10 Power Cleans 135/93

20 V-ups

20 Ball Slams 20/15