Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

1 Sets

1:00 Jump Rope

10 PVC Pass Thrus

8 Snatch Grip Upright Rows

8 Up-Downs

~~Into~~

2 Sets w/empty bar

25 Double Unders

10 Bootstrappers

10 Snatch Grip Deadlifts

8 Snatch Grip Hang High Pulls

8 Up-Downs

Extended Warm-up

Metcon (No Measure)

6 Min EMOM

MIN 1 – 3 Hang Power Snatches*

MIN 2 – Complete one of the below Complexes…

Option 1…

1 Strict Ring Muscle-Up

+

1 Kipping Ring Muscle-Up

~~OR~~

Option 2…

1 Strict Pull-Up

+

2-3 Kipping Pull-Ups

*Build up to or past workout weight.

(No Measure)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

25 DUs (50)

10 Hang Power Snatch 95,65(115,75)

12 Pull Ups **

~Immediately Into~

8 Min Max

Establish 1RM on Snatch

**1 MU = 4 Pull Ups

Snatch (Establish 1 Rep Max)