18.2

CrossFit ThunderDome – CrossFit 18.2 1-2-3-4-5-6-7-8-9-10 Dumbbell Squats 50/35 Bar-facing Burpees 18.2a 1RM Clean **12 minute time cap- must complete both 18.2 and 18.2a in that time**

3-2-18

CrossFit ThunderDome – CrossFit Warm-up Metcon Metcon (Time) 1-10 Front Squats 105,75 Bar Facing Burpees ~~~~~~~~~~~~~~~~~ 1RM Squat Clean 12 Min Time Cap Weightlifting Clean

3-1-18

CrossFit ThunderDome – CrossFit Metcon Skill Work Double Unders Metcon (No Measure) 8 Min EMOM Odd- 3 Clean Complex Even-4 Marine Corp Burpees 1 Clean Complex is; power clean to hang clean to hang squat clean...

2-28-18

CrossFit ThunderDome – CrossFit Weightlifting Back Squat (5×5 then 3×3 ) Increase weight through your 5×5. 3×3 are all at the same weight. Metcon Metcon (Time) For Time 40 Wall Ball 20,14(30,16) 35 Alt KBS 53,35(70,44)...

2-27-18

CrossFit ThunderDome – CrossFit Weightlifting Bench Press (5×5 & 3×3) Gradually go up in weight, then go for a heavy 3×3 (unbroken reps and all 3 rounds at the same weight is RX) Metcon Metcon (AMRAP...

2-26-18

CrossFit ThunderDome – CrossFit Weightlifting Deadlift (5×5 then 3×3 ) 5×5 increasing to a heavy 3×3. 3×3 are all at the same weight. Metcon Metcon (Time) 4 Rounds 8 SBWB 35,30(50,35) 10 HC2OH 95,65(135,95) 10 Box...

18.1

CrossFit ThunderDome – CrossFit 20 min AMRAP 8 T2B (knee up ) 10 DB C&J 50/35 (35/20) 14/12 cal row

2-23-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 30-25-20-15-10 RKBS 53,35(80,53) Sit Ups 10m Shuttle Run 15 Min Cut Off Metcon (AMRAP – Reps) For Reps You Choose the Order 1 Min Max Cal Row 30 Sec...

2-22-18

CrossFit ThunderDome – CrossFit Metcon The CrossFit Football Total (Total Weight) Power Clean (1 Rep Max)Back Squat (1 Rep Max)Bench Press (1 Rep Max)Deadlift (1 Rep Max)

2-21-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) 4 Min AMRAP Power Snatch 135,95 ~~~~~~~~~~~~~~~~~~, 4 Min Max Row Max Distance (Meters) ~~~~~~~~~~~~~~~~~~ 4 Min AMRAP Wall Ball 20,16 1 WOD , 2 scores. Score...