Friday

CrossFit ThunderDome – CrossFit

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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)