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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
20 Crossbody Mountain Climbers
6 Scap Push-ups
6 Step-Ups
6 WOD DB Deadlifts
6 WOD DB Front Squats
~~Into~~
2 Sets
10 Box Jumps w/ Step-Down
8 Push-Up to Pike
8 Alt DB Hang Clean to Overhead
Strength
Bench Press (1×5 / 1×5 / 1×5)
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
Week 8 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
10 Dynamic Push Ups 45,25
10 Up Down Box Jumps 24,20
20 Alt DB Hang Clean to Overhead
(Score is Rounds + Reps)
DB Weight – 40,25(50,35)
Optional Finisher
Metcon (No Measure)
3 Sets
7-10 Planche Push Ups
7-10 Paralette Dips
:20 Sec L-Sit
Rest 1-2 Minutes between sets