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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Wed, Jan 17
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up / DLHCFS (No Measure)
2 Sets
2 Shuttle Runs
60′ Butt Kicks
2/2 Sampson Stretch
4/4 Shin Box Extensions
6/6 Deadbug w/3 Sec Squeeze
~~into~~
5 Sets / *increase weight each set
2 Deadlifts
2 Hang Cleans
2 Front Squats
Extended Warm Up (No Measure)
4 Minute EMOM
1 Hang Clean
1 Front Squat
1 Push Press
1 Thrusters
2 Bar Over Burpees
→ Rest the rest of the Minute
**Separate Each Movement
Metcon
Metcon Part 1 (AMRAP – Rounds)
Every 2:30 for 6 Rounds
Weight 95,65(135,95)
4 Hang Cleans
4 Front Squats
4 Push Press
4 Thrusters
4 Bar Over Burpees
→ Rest the remaining time
(Score is how many Rounds completed)
~~Rest 90 Seconds~~
Part 2
Metcon Part 2 (Time)
For Time
Weight 95,65(135,95)
15 Hang Cleans
15 Front Squats
15 Push Press
15 Thrusters
15 Bar Over Burpees
(Score is Time)