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CrossFit ThunderDome – CrossFit
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.