Call Us: (775) 870-7924

11/20/2017

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