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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
1-2-19
CrossFit ThunderDome – CrossFit
Warm-up
Weightlifting
Snatch (At least 15 Warm up reps then 8×1)
8 Sets of 1 @ 90% 1RM. ALL 8 Rounds at the same weight unless you fail. If you fail drop 5 lbs and retry. Score lightest weighted round.
Metcon
Metcon (Time)
3 rounds
10 Snatch Balance with 2 second hold in basement 95/65
15 Good Mornings 45,35
Metcon (No Measure)
8 Min EMOM
40m shuttle (10m incriments)
10 Alt Pistols
1-10m increment is turf to turf.. 40m shuttle is across the floor 4 times.
Accessory Work
4 500m Rows
Work on pacing. 500m times should be within 10 Secs of each other.