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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
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