Monday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS…

8/6 Cal Bike

10 PVC Pass Thrus

10 Up-Downs → 10 Burpees → 10 Burpee Broad Jumps

10 Lunges → 10 Jumping Lunges → 10 Barbell Back Rack Lunges

5 Behind the Neck Strict Press

Extended Warm-up

Warm-up (No Measure)

3 SETS

3-5 TNG Power Snatch*

*Building in weight each set but must be performed unbroken. Goal is to practice cycling the barbell.

Workout

Metcon (Time)

FOR TIME

20-16-10

Power Snatch 65,45 (95,65)

Back Rack Forward Lunge

-Rest 3:00-

16-12-8

Power Snatch 75,55 (115/75)

Back Rack Forward Lunge

-Rest 3:00

8-6-4

Power Snatch 95,65 (95/135)

Back Rack Forward Lunge