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10/19/2017

19
Oct

10/19/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10 Good Mornings

10 World’s Greatest Stretch

10 Good Mornings

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 (5×6)

F: Segment Snatch (4×3)

F: Overhead Squat (3×4 @ 83-88%)

P: 3-Position Snatch (4×3 @ 80-83%)

1 Snatch from each position:

Floor

Knees

Hips

P: Overhead Squat (3×2 @ 90-95%)

Metcon

Metcon (No Measure)

12 min Rotating EMOM

H – 5 Double Kettlebell Cleans 35/26

4 Front Rack Reverse Lunges

3 Shoulder to Overhead

F – 5 Double Kettlebell Cleans 44/35

4 Front Rack Reverse Lunges

3 Shoulder to Overhead

P – 5 Double Kettlebell Cleans 53/44

4 Front Rack Reverse Lunges

3 Shoulder to Overhead