27
Dec
12/27/2017
CrossFit Thumos – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10/10 Arm Circles
10/10 Arm Swings – up/down, side/side
2 x (6 Inch Worms
12 Good Mornings
12 Jumping Ring Dips)
Clean Technique Warm Up (No Measure)
Clean High Pulls
Turnover Drills
High Hang Power Cleans
Position Work
Power Cleans
Bar:
5 Front Squats
3 Power Cleans
1 Clean
Weightlifting
Power Clean (6×3 )
Light technique work
Metcon
Elizabeth (Time)
For time
H – 42 Kettlebell Swings 44/26
21 Paralette Dips
30 Kettlebell Swings
15 Paralette Dips
18 Kettlebell Swings
9 Paralette Dips
F – 21-15-9
Power Cleans 95/63
Assisted Ring Dips
P – 21-15-9
Power Cleans 135/93
Ring Dips