Wednesday

CrossFit ThunderDome – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

12 Step-Ups

10 Push-Up to Pike

8 Jefferson Curls

8 Bird Dogs

~~Into~~

3 Rounds

6 Low Box Jumps

6 Pike Push-Ups or Push-Ups

8 Barbell RDL

8 Straight Leg Sit-Ups

Strength

Deadlift (1×5 / 1×5 / 1×5)

1×5 @65%

1×5 @75%

1×5 @85%

Week 2 of 9

Workout

Metcon (Time)

FOR TIME

26-22-18

Box Jumps 24,20

Alt DB Hang Clean to OH 40,25(50,35)

9-6-3

Deadlifts 225,155(315,205)

(Score is Time)

Calisthenics

Warm-up (No Measure)

3 Rounds

8 Slow V-Ups

8 Alt Pull Ups

8 Slow Pike Push Ups

(No Measure)