Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS w/1 DB

12 PVC Pass Thru

10 Hollow Rocks

8 DB Curls

8 DB Strict Press

4 Shuttle Runs

~~into~~

2 Rounds

4 Up Downs

8 PVC OH Lunge-Lunge-Squat

5 Push Up to Pike

Strength

Overhead Squat (5-5-5*)

Tempo Overhead Squats (22X1)

*Build up to a Moderate weight.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

12 Alt. DB Snatches

50ft OH Walking Lunges*

12 Alt. DB Snatches

30 Double Unders (48)

*25ft out *L, 25ft back *R

DB weight – 40,25(50,35)

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 Barbell Rollouts

15 Sit-Ups

:45 Barbell Front Rack Hold

-Rest As Needed b/t Sets-

(No Measure)