Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

4 Shuttle Runs

10 PVC Pass Throughs

10 PVC Good Mornings

5 Push Up to Pike

~~~into~~~

2 Rounds w/Empty BB

4 Shuttle Runs

10 Strict Press

5 Up-Down Over Bar

Strength

Push Jerk (5×2*)

*All Sets should be Heavy. Bar comes from the rack

(Score is Weight)

*Supplemental strength for Oly Cycle. Option to build if perfect mechanics are maintained.

Week 2 of 8

Workout

Metcon (Distance)

ON A 15:00 RUNNING CLOCK…

50 STOH 115,75(155,105)

80 Burpees Over Bar*

Max Meters Row in time remaining…

*Partition the Push Jerks & Burpees in any reps or order to complete all 130 reps.

Example: 10 Rnds or 5 STOH & 8 BOBs

(Score is Meters)