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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
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