Friday

CrossFit ThunderDome – CrossFit

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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