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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
25 Jumping Jacks
10 PVC Pass Throughs
10 PVC Good Mornings
10 Scap Push Ups
5 Push Up to Pike
~~into~~
2 Sets
20 Mountain Climbers
10 Barbell Bent Over Rows
10 Barbell Strict High Pulls
10 Barbell Push Press
5 Pike Push Ups
Strength
Bench Press (1×5 / 1×5 / 1×5)
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
Week 5 of 9
(Score is Weight)
Workout
Metcon (Time)
For Time
28-24-20-16
Hang Cleans 95,65(115,75)
Push Press 95,65(115,75)
+1 Slam Ball every 1:30 starting at 3-2-1 GO!
0:00 1 Slam Ball
1:30 2 Slam Ball
3:00 3 Slam Ball
etc.
Slam Ball weight: 35,30(50,35)