11/13/2017

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 (4×6)

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 (No Measure)

15 min EMOM

H – 3 Taters 35/26 + 3 Pushups

F – Cluster + Thruster + Push Press 95/63

P – Cluster + Thruster + Push Press 155/103