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11/22/2017

22
Nov

11/22/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Rowing Pause Drill (No Measure)

10-20 Strokes pausing at catch and release

– focus on position at each pause

10-20 Strokes pausing at release only

– focus on position, slow relaxed return and smooth drive

10-20 Full Strokes

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 (4×7)

F: 3-Position Snatch (5×3)

1 Snatch from each position:

Hips

Knees

Floor

P: 3 High Hang Snatch Pull + High Hang Snatch (5×4)

Metcon

Metcon (Time)

6 Rounds

H – 200m Row

10 Dumbell Thrusters 25/15

F – 250m Row

10 Dumbell Thrusters 40/25

P – 250m Row

10 Dumbell Thrusters 50/35