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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
1-23-18
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up (No Measure)
2 Sets
2 Shuttle Runs
60′ Butt Kicks
2/2 Sampson Stretch
4/4 Shin Box Extensions
10 Push Up to Pike
~~into~~
3 Sets w/Empty Bar
8 Deadlifts
8 Hang Snatch
8 Snatch Push Press
8 Snatch Drops
Extended Warm Up (No Measure)
Every :30 for 4:00
*Light to Moderate weight
1 Hang Snatch
→ Catching it lower each rep & riding it
Every :30 for 4:00
→ Catching it at the BOTTOM of the squat
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min 1+
SBWB 35,30(50,35)
Sqt Snatch 95,65(115,85)
BBJO 24,20