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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
7-5-16
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
Tabata
Jump Rope – DUs
Air Squats
Sit Ups
Push Ups
Handstand
. Side Leg Kicks
Scorpion Kicks
Metcon
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
Weightlifting
Deadlift (5-5-3-3-2-2-1-1)
Metcon
Metcon (Time)
4 Rounds
8 HSPU
8 Snatch 95,65(135,95)
10 OHS
20 DUs
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800m Run