Tuesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

20 Jumping Jacks

8 Lunges + Thoracic Rotation

8 Push-Up to Pike

~~Into~~

2 Sets

4 Shuttle Runs

8 Front squats w/empty barbell

8 Strict Press

4 Thrusters

Strength

Back Squat (1×3 / 1×3 / 1×3*)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout

“PUNCH OUT” (Time)

FOR TIME

800m Run

30 Thrusters 95,65(115,75)

30 Lateral Burpees Over Bar

(Score is Time)

Calisthenics

Warm-up (No Measure)

2 Rounds

8 Alt Pull Ups

8 Planche Push Ups

8 Dips

(No Measure)