Call Us: (775) 870-7924

10/26/2017

26
Oct

10/26/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

6-6-6 Y-T-W’s

6 Snow Angels

2 x (10 Ring Rows

10 Glide Throughs/Giant Swings

10 Jumping Ring Dips)

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 (5×5 AHAP)

F: Segment Snatch (4×3)

F: Overhead Squat (3×3 AHAP)

P: 3-Position Snatch (4×3 @ 80-83%)

1 Snatch from each position:

Floor

Knees

Hips

P: Overhead Squat (3×1 AHAP)

Metcon

Metcon (Time)

6 Rounds

H – 6 Ring Rows

6 Parallete Dips

6 Burpees

F – 6 Assisted Pullups

6 Assisted Ring Dips

6 Burpees

P – 6 Chest to Bar Pullups

6 Dips

6 Burpees

or

5-4-3-2-1 Muscle Ups

6-6-6-6-6 Burpees