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11/01/2017

1
Nov

11/01/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

1 min Rope Jumps

1 min 3 Singles + 1 Double Under

1 min 2 Singles + 1 Double Under

1 min Single + Double Under

1 min Double Unders

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 (4×10)

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 (AMRAP – Rounds and Reps)

13 min AMRAP

H – 15 Shoulder to Overhead 45/35

150 Rope Jumps

F – 15 Shoulder to Overhead 75/53

45 Double Under Attempts

P – 15 Shoulder to Overhead 95/63

75 Double Unders