Friday

CrossFit ThunderDome – CrossFit

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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