6
Nov
11/06/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
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 (4×7)
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 (Time)
“DT”
5 Rounds
H – 12 Double Kettlebell Deadlifts 35/26
18 Kettlebell Swings
6 Double Kettlebell Push Press
F – 12 Deadlifts 135/93
9 Hang Power Cleans
6 Push Jerks
P – 12 Deadlifts 155/103
9 Hang Power Cleans
6 Push Jerks