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