Monday

CrossFit ThunderDome – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets

1:00 AB

10 PVC Pass Throughs

10 PVC Good Mornings

10 Up Downs

~~into~~

2 Sets

8 Hang Muscle Cleans

8 Strict Press /empty bar

8 MB Ground to Overhead

Strength

Bench Press (1×5 / 1×3 / 1×1+*)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

Week 4 of 9

(Score is Weight)

Workout

Metcon (Time)

3 Rounds For Time

25 Wall Balls 20,14

10 Hang Clean to Overhead

18,15 Cals on AB

Barbell weight 105,75(135,95)

Calisthenics

Metcon (No Measure)

5 Sets

:15 L-Sit

5 Planche Push Ups

5 Dibs