Thursday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS INCREASING EFFORT EACH ROUND

200m Run

10 Alt Sampson Lunge Stretch

10 Up-Down

8/8 DB Strict High Pulls

8/8 DB Hang Power Clean

:20 Rest

**10 MIN CAP**

Extended Warm-up

Power Clean (8×2)

EMOM x 8 MINUTES

2 TNG Power Cleans*

*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.

Workout

Metcon (Time)

FOR TIME

22-16-10

Up-Down

Power Clean 95,65(135,95)

-8:00 Time Cap-

Finisher

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

HS Walk, Wall Walk or HS Hold Practice & Play

Accessory Work

Metcon (No Measure)

On Your Own Time

4 Rounds

15 Bent over Barbell Row 65,45

5 Up Downs

10 Barbell Curls 65,45

5 Up Downs

~~4 Min Rest~~

3 Rounds

18 Alt SA DB Front Raises

18 Alt SA DB Curls

Fast 200m Run **Only after Rounds 1 & 2

Choose a challenging weight.

These reps should be a medium pace and unbroken.

Both the front raises and the curls are palms up.

Bent Over Rows are with a curl grip.