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