Saturday

CrossFit Territory – CrossFit

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Warm-up

5 Clean deadlift

5 Clean pulls

5 Scarecrow power cleans

5 Power cleans

Mobility

Saddle 2 minutes

Olympic Lifting

Power Clean (OE2 mins 3-3-2-2-1-1)

LITE

Hang Power Clean 3-3-3-3-3-3

Goal is to set a new 1RM. The lower you receive over parallel the higher the chance of a PR.

Workout of the day

Metcon (AMRAP – Rounds and Reps)

LITE (Scaled)

As many rounds as possible in 12 minutes of:

30 Box step ups

200m Farmers carry

General (Rx)

As many rounds as possible in 12 minutes of:

30 Box jumps

200m Farmers carry 20/15

Competitors (Rx+)

As many rounds as possible in 12 minutes of:

30 Box jumps

200m Farmers carry 24/16

*Every time the dumbbell/Kettlebell is placed down 5 burpee penalty (not included in score)
Goal is to complete the farmers carry unbroken or face the penalty!

Try to use box drop method on box jumps.

Cool Down

Puppy dog pose – 2 mins

Seal/ Sphinx pose – 2 mins

Saddle – 2mins

Seated Cross shin – 2 x 1 mins