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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Friday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets
4 Shuttle Runs
10 PVC Pass Throughs
10 PVC Good Mornings
10 Bootstrappers
~~into~~
2 Sets w/empty bar
8 Deadlifts
8 Hang Cleans
8 Front Squats
8 Strict Press
Strength
Metcon (Weight)
12 Min E2MOM
Build to a Heavy Complex:
1 Power Clean
+
1 Front Squat
+
1 Hang Squat Clean
(Score is Weight)
Week 3 of 8
Workout
Metcon (Time)
For Time
10-1
Hang Clean
STOH
~~~~~~~~~
40 DUs (75)
Adding weight on the even rounds
10 – 95,65 (115,75)
8 – 105,75(125,85)
6 – 115,85(135,95)
4 – 125,85(155,105)
2 – 135,95(175,115)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Twisted Cross (R)
2:00 Twisted Cross (L)
1:00 Calf Stretch (R)
1:00 Calf Stretch (L)