Thursday

CrossFit Territory – CrossFit

View Public Whiteboard

Warm-up

10 Clean Deadlift

10 Scarecrow clean

10 hover power cleans

10 Hang power cleans

Mobility

Sumo Squats 2 minutes

Olympic Lifting

,: Clean deadlift + Hover power clean + Hang power clean (OE2min 1-1-1-1-1-1,)

LITE

Hang Power Clean

5-5-5-5-5-5

Your goal is to hit 75-85% of your best today.

Workout of the day

Metcon (AMRAP – Rounds and Reps)

LITE (Scale)

As many rounds as possible in 12 minutes

21 Knees raises

15 Dumbell power clean

9 Push up Box step up

General (Rx)

As many rounds as possible in 12 minutes

21 Knees to elbow

15 Dumbell Power clean 20/10

9 Burpee Box jumps

Competitors (Rx+)

As many rounds as possible in 12 minutes

21 Toes to bar

15 Kettlebell Power clean 24/16

9 burpee Box jumps over
Toes to bar look to break into small sets

Cleans into 2-3 sets

Box jumps unbroken

Cool Down

Half Seated Frog-2min each side

Half Front Split-2min each side

Pigeon-2 min each side