Tuesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

~~~~~~~

3 Sets

10 PVC Pass Throughs

10 PVC OHS

10 PVC Sots Press

10 PVC Snatch Drops

~~into~~

2 Sets w/Empty Bar

8 OHS

8 Sots Press

8 Snatch Drops

Strength

Metcon (Weight)

E2MOM for 12 Mins

Build to a Mod-Heavy Complex:

1 Snatch Grip Deadlift

+

1 Power Snatch

+

1 Hang Squat Snatch

(Score is Weight)

Week 3 of 8

Workout

Metcon (Time)

For Time

10-1

Hang Snatch

Slam Ball 35,30 (50,35)

~~~~~~~~

400m Row

Adding weight on even rounds

10 – 75,55 (95,65)

8 – 85,65 (105,75)

6 – 95,75 (125,85)

4 – 105,75 (135,95)

2 – 115,85 ( 155,105)