12
Dec
12/12/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
60s Air Bike
12 Steps Lizard Crawl
60s Air Bike
6 Hinge Stretches
60s Air Bike
12 Jumping Ring Dips
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 (4×6)
F: 2 Halting Snatches + Snatch (5×3)
P: Snatch + Heaving Snatch Balance + 2 Overhead Squats (5×4)
Gymnastics
H/F: Assisted Ring Dips (4×7)
P: Weighted Ring Dips (4×2 AHAP)
Metcon
Metcon (Time)
5 Rounds
E4MOM
H – 600m Air Bike
15 Goblet Squats
F – 800m Air Bike
15 Overhead Squats 75/53
P – 1000m Air Bike
15 Overhead Squats 95/63