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CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS…
12/10 Cal Bike
30 Singles Unders (RD 1-2)/ Double Unders (RD3)
5 RDL
5 Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
Extended Warm-up
3-3-3: Power Snatch (3-3-3*)
3-3-3
Power Snatch*
-Rest as Needed b/t Sets-
*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch.
*Immediately after each set perform 20 Unbroken Double Unders.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3-2-1 Power Snatch*
10/8 Cal Bike
20 Unbroken DUs or 40 Unbroken Single Unders
*Minutes 0-5… 3 reps @ 75,55 (115,75)
Minutes 5-10…2 reps @ 95,65 (135,95)
Minutes 10-15…1 rep @ 115,85 (155,105)
**If trip-up on the rope, start the set of DU or SU over.
~~~PLEASE DO NOT DROP THE BAR WITH THE SMALLER # PLATES~~~
ESPECIALLY THE 45# BARS WITH 15s
OR
THE 35# BARS WITH 10s & 15s