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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Wednesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
10 Lunges with PVC Pass Through
10 PVC Romanian Deadlifts
10 Slow Tuck-Ups
10 Push-Up to Pike
~~into~~
2 Sets w/empty bar
:15 Sec Handstand Hold
8 Hang High Pulls
8 Hang Muscle Snatch
8 Snatch Drops
Strength
Metcon (Weight)
EVERY 1:30 x 5 SETS*
1 Snatch Grip Deadlift
+
1 Hang Power Snatch
+
1 TNG Power Snatch
*Start Light-Moderate and build up to a Moderate-Heavy weight.
(Score is Weight)
TNG is Touch and Go.
Metcon (Weight)
EVERY 1:30 x 5 SETS*
1 Snatch Grip Deadlift
+
1 Hang Power Snatch
+
1 TNG Power Snatch
*Start Light-Moderate and build up to a Moderate-Heavy weight.
(Score is Weight)
TNG is Touch and Go.
Workout
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
3 Power Snatches 95,65(135,95)
3 Pull Ups (Strict)
3 Handstand Push Ups (Strict)
(Score is Rounds + Reps)
Metcon (Time)
2.) FOR TIME
6-9-12-9-6
Power Snatches 65,45(95,65)
Pull Ups
HSPU
(Score is Time)
Optional Finisher
Metcon (Time)
FOR TIME
20-15-10-15-20
Alt. Hip Taps*
Tuck-Ups
*1 Rep= R+L.
(Score is Time)
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