Monday

CrossFit Territory – CrossFit

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Barbell Warm Up

5 Clean Deadlifts

5 Hang Clean Pulls

5 Scarecrow Cleans

5 Hang Power Clean

5 Front Squats

5 Hang Clean

Mobility

Childs pose with shoulders 3minutes total time

Weightlifting

Hang Clean (OE 2min 3-3-3-2-2-2)

LITE

Hang Power clean

5-5-5-5-5-5

Strategy

If your feeling good hit 90% or 1RM

If you haven’t cleaned in a while work up to triples and doubles at 70-80% . Todays goal is speed under the bar.

Equipment

Knee Sleeve , Belt, Thumb Tape, and weightlifting boots.

Workout of the day

Metcon (AMRAP – Reps)

LITE (Scale)

As many rounds as possible in 17 minutes of:

3-6-9-12-15-18-21 ect

Ring rows

Hang power dumbell clean

Gate Burpees (no jump)

GENERAL (Rx’d)

As many rounds as possible in 17 minutes of:

3-6-9-12-15-18-21 ect

Chest to bar pull ups

Cleans 50/35

Bar facing Burpees (gate method ok)

COMPETITORS ( Rx+)

As many rounds as possible in 17 minutes of:

3-6-9-12-15-18-21 ect

bar muscle ups

Cleans 60/40

Bar facing Burpees (games standard)
Strategy:

Very similar to open style rep range, however 3 movements. This workout is long so pace is the key. C2B and Bar muscle ups in small sets and cleans as singles. Try to move steady and unbroken on burpees

Equipment:

Gymnastic Grips

Knee Sleevs

Cool Down

Puppy dog- 3 minutes

Lizard – 2minutes each side

Saddle 3minutes

Childs pose with shoulder 2 minutes

Nutrition Tip

1. Fish oil increases protein synthesis,

2. Fish oil increases muscle strength and physical performance,

3. Fish oil reduces exercise-induced muscle damage and delayed-onset muscle soreness,

4. Fish oil helps to combat negative effects of intensive training on the immune system,

5. Fish oil strengthen bones,

6. Fish oil improves cardio-respiratory functioning,

7. Fish oil improves cognitive function, and

8. Fish oil is a powerful natural anti-inflammatory.