Tuesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

4 Shuttle Runs

8 Lunges + PVC Passthrough

8 PVC Deadlifts

8 Hollow Rocks

~~Into~~

2 Sets w/empty bar

4 Shuttle Runs

8 Barbell Behind the Neck Press

8 Hang Muscle Snatch

8 Up-Downs

Strength

Metcon (Weight)

EVERY 1:15 x 6 SETS*

1 Snatch High Pull

+

1 Hang Power Snatch

+

1 Power Snatch

*Start Moderate-Light and build up to Moderate-Heavy.

(Score is Weight)

Workout

Metcon (Time)

5 Sets (Every 3:30)

200m Run

12 Snatch 95,65(115,75)

(Score is slowest round)

Optional Finisher

Metcon (No Measure)

2-3 SETS

8/8 Single Leg Glute Bridge-Up

-Immediately Into-

15 DB Glute Bridge-Ups

-Immediately Into-

:45 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)