Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

300m Row

~~into~~

2 Sets

12 Toe Touch Jumping Jacks

2/2 Groiner Stretches

10 Air Squats

5 Push Up to Pike

~~into~~

1 Set

20 Mountain Climbers

12 Deadlifts w/empty bar

12 Strict Press w/empty bar

10 Back Rack Good Mornings

5 Back Squats

Strength

Deadlift (1×5 / 1×3 / 1×1+*)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

Week 7 of 9

(Score is Weight)

Workout

Metcon (Time)

For Time

3 Rounds

5 Deadlifts @ 70-75% 1RM

8 Slamball Wall Ball 35,30(50,35)

12 Alt KB Swings 53,35(70,44)

~~~then~~~

Row 300m

~~~then~~~

Complete 2 More Rounds

then finish with another 300m Row

Optional Finisher

Metcon (No Measure)

3 SETS

10 Parallete Dips

6-10 Strict Pull Ups

:30 total L-Sit Holds

-Rest As Needed b/t Sets-

(No Measure)