Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cal Bike*

~~into~~

1 Set w/PVC Pipe

8 Lunge + Pass Thru

8 Snatch Grip DL to Upright Row

8 Overhead Squat w/ :01 Pause

~~into~~

1 Set w/barbell

8 Good Mornings

8 Snatch Grip DL to Upright Row

8 Overhead Squat

Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS*

1 Power Snatch

+

1 Hang Power Snatch

+

1 Overhead Squat

*Start Light and build to a Moderate weight.

(Score is Weight)

Workout

“FANCY NANCY” (Time)

10 ROUNDS FOR TIME

12,10 Cals Air Bike / 12,10 Cals Row

7 Hang Squat Snatch 75,55

(Score is Time)

Alt between Air Bike and Rower each round.

No dropping the barbell .
NOTE: New Benchmark