20
Nov
11/20/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
3 min Air Bike
2 x (6 Inch Worms
6 Steps Lizard Crawl)
2 x (6 Dive Bombers
12 Squats)
Clean and Jerk Warmup (No Measure)
Clean High Pulls
Turnover Drills
High Hang Power Cleans
Position Work
Power Cleans
Jerks
Bar:
5 Front Squats
3 Power Cleans
1 Clean
1 Jerk
Weightlifting
H: Thruster (4×5)
F: Klokov (Light) Complex (5×3)
Clean + Pause Front Squat (3s) + Jerk
P: Klokov Complex (5×5)
Clean Pull + Clean + Pause Front Squat (3s) + Push Press + Jerk
Metcon
Metcon (AMRAP – Reps)
3 Rounds
H – 1 min Kettlebell Swings 44/26
1 min Air Bike
2 min Rest
F – 1 min Ground to Overhead 95/63
1 min Air Bike
2 min Rest
P – 1 min Ground to Overhead 135/93
1 min Air Bike
2 min Rest
