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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Friday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 SETS
15 Toe Touch Jumping Jacks
5/5 Split Squats
5 Push-Up to Pike
10 PVC Pass Throughs
10 Good Mornings
~~into~~
2 Sets w/empty bar
10 Elbow Puches
10 Front Squats
10 Strict Press
5 Thrusters
Strength
Split Jerk (5-4-3-2-2)
E2MOM
*All working sets should be Heavy…about 80-90% of 1RM
Sets of 2 are at the same weight.
(Score is Weight)
Week 5 of 8
Workout
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Weight – 45,35
Do NOT drop the bars