Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

8 PVC Goodmornings

8 PVC Lunge + Pass Through

8 Snatch Drops

8 Push-Up to Pike

~~into~~

2 Sets

:30 Row @ Mod Pace

8 Barbell RDL

8 Barbell Behind the Neck Strict Press

8 Barbell Back Squat

~~into~~

2 Sets w/empty barbell

:30 Row @ Hard pace

6 Hang High Pull

6 Behind the Neck Strict Press

6 Alt. Back Rack Lunges

Strength

Snatch (Heavy 1-Rep )

ON A 10:00 RUNNING CLOCK…

Build to a Heavy 1-Rep

(Score is Weight)

Week 8 of 8

Workout

Metcon (Time)

4 ROUNDS FOR TIME

500/400m Row / 400m Run

5 Power Snatches 95,65(135,95)

10 Alt. Back Rack Lunges

Alt between the run and Row each round. Athletes will run twice and row twice.

(Score is Time)