Tuesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

12 Up-Downs

12 DB Strict Press

12 Alt. Lunges

12 Sit-Ups

~~into~~

2 ROUNDS

8 Alt DB Snatch

8 Knee Raises or to Elbow

12 Goblet Squats

12 Tuck-Ups

Strength

Bench Press (1×3 / 1×3 / 1×3*)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

**Add 5-10lb to the working weight today.

Week 6 of 9

(Score is Weight)

Workout

Metcon (Time)

4 Rounds

24 Alt DB Hang Snatch

20′ OH Lunges w/DB

15 Toes to Bar

~~~~~~~~~

50 Double Unders (100)

DB – 40,25(50,35)

Calisthenics

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