Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

600m AB

~~into~~

3 Rounds w/Empty Bar

10 Bent Over Rows

10 Hang Cleans

10 Hang Snatch

3 Inch Worms

Strength

Metcon (Weight)

Push Press

Every 90 Secs for 5 Sets

3 Push Press

Build to a heavy Set of 3.

Athletes MUST Pause at the top of each rep for a full 3 second count.

No Jerks

Workout

Metcon (Time)

For Time

10-2 then 2-10 (Even Only)

Push Press 105,70(155,105)

DB Snatch 40,25(50,35)

*2 SA Devil Press
Perform as Such;

10 Push Press

10 DB Snatch all with R Arm

2 SA Devil Press with R Arm

8 Push Press

8 DB Snatch all with L Arm

2 SA Devil Press with L Arm

Etc with rounds 6, 4 and 2.

Then Repeat 2 then up to 4 then 6 until you complete round 10 again.