Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS

:45 Hard Row

8 Up-Downs

6 Lunge + Lunge + Air Squat

4/4 PVC Around the Worlds

8 PVC OHS

~~into~~

2 Sets w/empty bar

5 Snatch Drops

5 OHS

Strength

Overhead Squat (4×6*)

*All working sets @ Moderate/Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 80%. Focus on perfect movement.

(Score is Weight)

Workout

THE ASSIGNMENT (Time)

FOR TIME

21-15-9

Overhead Squat 75,55(95,65)

*500/400m Row after each full set.

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Olympic Wall Squat

2:00 Frog Stretch

(No Measure)