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Wednesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
1:00 Row or AB
5 Up Downs
5 Push Up to Pike
10 PVC Pass Throughs
10 PVC OHS
~~into~~
3 Sets w/ Empty Bar
8 Muscle Snatches
8 Snatch Drops
5 OHS
Strength
Power Clean (Build to a Heavy 1-Rep)
Every :90 for 6 Sets
3-3-2-2-1-1
Week 4 of 8
(Score is Weight)
Workout
Metcon (Time)
For Time
3 Rounds
5 Hang Snatch 85,55(105,75)
8 OH Lunges
15 Heavy Rope (25 DUs)
~~~then~~~
300m Row or 600m Bike
~~~then~~~
Repeat
This WOD is a total of 6 Rounds a 300m Row and a 600m Bike