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11/28/2017

28
Nov

11/28/2017

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 (4×8)

F: 2 Halting Snatches + Snatch (5×3)

P: Snatch + Heaving Snatch Balance + 2 Overhead Squats (5×4)

Gymnastics

H/F: Assisted Ring Dips (4×4)

P: Weighted Ring Dips (4×4)

Metcon

Metcon (Time)

3 Rounds

H – 8 Cal Row

8 Wall Balls 10/6

8 Kettlebell Swings 44/26

8 Shoulder to Overhead 45/33

8 Box Jumps 16/12

1 min Rest

F – 10 Cal Row

10 Wall Balls 14/10

10 Hang Power Cleans 75/53

10 Shoulder to Overhead

10 Box Jumps

1 min Rest

P – 12 Cal Row

12 Wall Balls 20/14

12 Hang Power Cleans

12 Shoulder to Overhead

12 Box Jumps 24/20

1 min Rest