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CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
4 ROUNDS INCREASING EFFORT EA. ROUND
200m Row
7 Up Down Broad Jumps
7 Jumping Squats
7/7 DB Upright Row
7/7 DB Hang Power Snatch
:20 Walking Rest
**10 MIN CAP**
Workout
Metcon (AMRAP – Rounds)
E2MOM x 20 MINUTES
MIN 1 & 2 – Row 500,400m
MIN 3 & 4 – 12 BOBs + 6 TNG Power Snatch 75,55(115,75)*
*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
4:00 Foam Rolling Upper Back
4:00 Banded Hamstring Stretch
Warm-up (No Measure)
FOR RECOVERY
4:00 Foam Rolling Upper Back
4:00 Banded Hamstring Stretch
Extra Credit
Metcon (No Measure)
21-15-9
KB Swing
Sit Ups
Box Jumps
Performed on your own time. Not part of the class structure.
Choose a KB weight that can be performed with unbroken reps. Focus on pacing the first round and hit the gas on the second. With yesterdays KBS and now 45 more reps, make sure the mechanics of the movement are intact!