Wednesday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Bike

10 PVC Pass Through

10ft Duck Walk*

5 Superman / 5 Hollow Rock

5 Broad Jumps

*For the duck walk first round will be with empty hands, 2nd round challenge to put the PVC in the back rack, 3rd round challenge to hold the PVC overhead like an OHS.

Strength

Snatch (1×1)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Snatch*

*Power or Squat, Athlete Choice

Workout

Metcon (AMRAP – Reps)

ON 7:00 RUNNING CLOCK…

50/40 Cal Bike*

Max Power Snatch 115,85 (155,105)

Score is total number of Power Snatch

*AB must be completed in 4:30 or less in order to RX or RX+.

AT 4:30 all athletes must move to Power Snatch regardless.