15
Nov
11/15/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
60s Overhead Kettlebell Carry Right
60s Front Rack Kettlebell Carry Right
60s Overhead Kettlebell Carry Left
60s Front Rack Kettlbell Carry Left
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 (4×8)
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 (Time)
18-16-14-12-10-8-6-4-2
H – Double Kettlebell Cleans 26/18
Double Kettlebell Goblet Squats
See-Saw Presses (each arm)
F – Double Kettlebell Cleans 35/26
Double Kettlebell Goblet Squats
See-Saw Presses (each arm)
P – Double Kettlebell Cleans 44/35
Double Kettlebell Goblet Squats
See-Saw Presses (each arm)