23
Oct
10/23/2017
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 (5×5)
F: Hang Clean (4×3)
F: Front Squat (3×3 AHAP)
P: Clean Pull + Hang Clean + Clean (4×3 @ 83-88%)
P: Front Squat (3×1 AHAP)
Metcon
Metcon (AMRAP – Reps)
8 Alternating Rounds
H – 1 min Air Bike
1 min Rest
1 min Russian Kettlebell Swings 35/26 + Situps increasing reps
1 min Rest
F – 1 min Air Bike
1 min Rest
1 min Clusters 75/53 + Situps increasing reps
1 min Rest
P – 1 min Air Bike
1 min Rest
1 min Clusters 95/63 + V-ups increasing reps