Tuesday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

8 Alt. Groiners

8 Jump Squats

8 Glute Bridge-Ups

8 Tuck Ups

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice Clamping & Re-Clamping Rope After 1st Pull

*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.

Workout

Metcon (2 Rounds for reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – Max Rope Climbs

MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*

*Power Cleans are intended to be very heavy singles.
The WOD is a 20 Min E2MOM and not a 2 Round WOD. The 2 Rounds is for scoring only.

Score Round 1 with total Rope Climbs across the workout. Score Round 2 with the total number of Power Cleans.

Finisher

Metcon (Time)

OPTIONAL FINISHER

ON A 3:00 RUNNING CLOCK…

Accumulate Max Time in Elbow Plank