Tuesday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell!

1 set of each, starting with:

15 Elbow Punches

10 BB Strict Press

10 Front Squats

Then:

15 Lat Pulls

10 BB Push Press

10 Jumping Lunges

Then:

15 Shoulder Taps

10 BB Push Jerks

10 Jumping Lunges

Strength

Metcon (Weight)

10 Min EMOM

Build to “Moderate-Heavy” Set of the Following. Without dropping the bar.

1 Push Press

2 Push Jerks

1 Split Jerk

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

4 Jerks 135,95(155,105)

4 Lateral BOB

-Rest 2:00-

AMRAP x 3 MINUTES

3 Jerks 95,65(135,95)

3 Lateral BOB

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Rolling T-Spine

3:00 Foam Rolling Mid/Low Back