Monday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

20 Jumping Jacks

10 PVC Good Mornings

10 PVC Pass Throughs

10 Y Scapula Lifts

10 T Scapula Lifts

~~Into~~

3 Sets

8 Bird Dogs

8 Pike Push Ups

8 Barbell Upright Rows

8 Barbell Strict Press + :20 OH Hold after final rep

Strength

Metcon (Weight)

EVERY 1:30 x 7 SETS*

2 Power Cleans

+

1 Jerk

*Build up to a Moderate-Heavy weight.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

2:00 ON / 1:00 OFF

12/10 Cals AB / Row*

Max Clean and Jerks 145,100 (175,125)with time remaining…

Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed.

Alt each round between AB and Rower

(Score is Total Time)

Calisthenics

Metcon (No Measure)

3 Rounds

8/8 Archer Push Ups

10 Body Rows

10 Dips

Rest approximately 1:00 between each movements.

Reps should be for quality, not for time.