Saturday

CrossFit Territory – CrossFit

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Warm-up

2 rounds

5 Muscle hang power cleans

10 Double under

5 Hang power cleans

10 Double unders

Mobility

Lifting Stamina

Metcon (Weight)

On every 2 minute for 10 minutes.

10 Hang power cleans
LITE

Same as rx’d

Strategy

Goal is to perfect to hang power cycle method. Bar should never go below knee.

Equipment

Tape and hook grip is a must. Belt and lifting shoes can be used.

Workout of the day

Metcon (Time)

LITE (scale)

For time

12 Power clean

150 Single unders

9 Power cleans

150 Single unders

6 Power cleans

150 Single unders

3 Power cleans

150 Single unders

General (Rx)

For time

12 Power clean 40/30

90 Double unders

9 Power cleans 50/35

90 Double unders

6 Power cleans 60/40

90 double unders

3 Power cleans 70/45

90 Double unders

Competitors (Rx+)

For time

12 Power clean 40/30

120 Double unders

9 Power cleans 60/40

120 Double unders

6 Power cleans 80/50

120 double unders

3 Power cleans 100/70

120 Double unders
Strategy

This is workout of the week. If you want to alter the workout to make the cleans heavier or lighter go for it.

Cool Down

Dragon-2 minutes each side

Saddle -3 minutes

Forward fold-3 minutes