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)