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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
11-10-15
CrossFit ThunderDome – CrossFit
Warm-up
CF TD Run (No Measure)
2 Rounds
200m Run
10 Push ups
10 Sit Ups
10 Air Squats
10 Jumping Lunges
High Knees / Butt Kicks
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Skill Work
Work on Squat Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min 1+
HSPU (Deficit)
Squat Snatch 95,65(135,95)
Pull UPS (MU)
DU’s x2 (X5)
200m Run AFTER even rounds