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12-21-18
CrossFit ThunderDome – CrossFit Metcon Metcon (Time) ~~~400m Run~~~ 21-15-9 Power Snatch 75,55 OHS ~~~400m Run~~~ 12 Min Cut Off Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 20′ OH Lunges 75,55 5 Bar Facing...
12-20-18
CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Partner 2000m Row Alternate every 200m note: this is a sprint so make those transitions fast like lightning Metcon (AMRAP – Rounds and Reps) Partner ‘Monti’ 5 Rounds (30...
12-19-18
CrossFit ThunderDome – CrossFit Weightlifting Back Squat (6×3 3 Reps every 2 mins) 6 Sets at 80% Metcon Metcon (AMRAP – Reps) 4 Rounds 30 Secs ME T2B 10 Secs Rest 30 Secs ME Burpees 10...
12-17-18
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Push Ups Tabata Jump Rope Burpees Mountain Climbers Handstands Weightlifting Strict Press (3 Reps every 75 Seconds -5 Rounds ) From...
12-13-18
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 Rounds See Demo video https://youtu.be/rJKUfAZxfPI Metcon Metcon (5 Rounds for time) Every 3:00 for 5 Rounds (15:00) 10 Toes to Bar 20 Goblet Squats 30 Russian KBS...
12-12-18
CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) Every :30 for 10:00 1 Squat Snatch Working on consistency in the catch in the squat. Pick a weight that will allow no misses Metcon (3 Rounds for reps)...
12-11-18
CrossFit ThunderDome – CrossFit Warm-up Metcon (No Measure) —400M Row— 2 Rounds 30 Singles w/R Leg 30 Singles w/L Leg 40 Alternating 20 Air Squats 20 Push Ups Metcon Metcon (Weight) Deadlift Sally Rec. 155,105 **NO...
12-10-18
CrossFit ThunderDome – CrossFit Metcon (Weight) 8 Min EMOM 6 Back Squats 6 Air Squats Rec. 155,105 Metcon Metcon (Time) 4 Rounds 12 Slam Balls 35,30(50,35) 12 SB V-Ups (GHD) 20 Wall Balls 20,14(30,20) ~~~~~~~~~~~~~~~~~ 400m...