Thursday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – 15 Bootstrappers + 15 MB Deadlift

Min 2 – 5 Up Downs + 10 MB Cleans

Min 3 – 5 Push Up to Pike + 10 MB Press

~~~then~~~

EMOM X 6 MINUTES

Min 1 – 5 Hang Snatch + 5 Press

Min 2 – 5 Snatch Drops + 3 OHS

Min 3 – 5 Hang Sqt Snch w/ pause

Weightlifting

Squat Snatch (4×4 then work to 1RM)

Workout

Metcon (Time)

50 Air Squats

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4 Rounds

5x – HS + HSS 75,55(85,65)

30′ OH Lunges

5x – HS + HSS

14,10 Cals on AB

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50 Air Squats