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