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CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
25 Jumping Jacks
20 Piked Shoulder Taps
10 PVC Pass Thrus
10 Barbell Strict Press
10 Snatch Grip Deadlift
~~into~~
2 Sets
20 Mountain Climbers
20 Piked Shoulder Taps
10 Hang Muscle Snatch
Workout
Metcon (Time)
Work 4:00 Rest 1:00
10-1 Hang Snatch
8,6 Cals AB / Rower
1st 4:00 – 95,55(115,75)
2nd 4:00 – 115,65(135,85)
3rd+ 4:00 – 125,75(145,95)
No 1 Min rest after the 3rd set
8,6 Cals after each set. Alternate between the AB and Rower.
Increase weight during each 1 minute rest period.
Metcon (Weight)
8:00 to establish 1RM on the
folling complex
1 Snatch
+
1 Hang Snatch