CrossFit ThunderDome – CrossFit



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 (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.