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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
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)