Thursday

CrossFit Territory – CrossFit

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Warm-up

2 rounds with an unloaded barbell:

5 Clean Deadlift

5 Clean Pull

5 Scarecrow Clean

5 Hang Clean

Mobility

Rack mobility – 2 minutes

Olympic Lifting

Hang Clean (OE2min 3-3-3-2-2-2)

LITE

Hang Power Clean

5-5-5-5-5-5

Goal is to work up to a heavy double. Focus on big leg drive and speed under the bar.

Workout of the day

Metcon (AMRAP – Rounds and Reps)

Lite (Scaled)

As many rounds as possible in 12 minutes:

1 lap run

5 Hang Power snatch

10 Air Squats

General (Rx)

As many rounds as possible in 12 minutes:

1 lap run

5 Power snatch 40/30kg

10 Banded Pistol Squats

Competitors (Rx+)

As many rounds as possible in 12 minutes:

1 lap run

5 Power snatch 50/35kg

10 Pistol Squats

Cool Down

Pigeon – 1 minute each side

Straddle – 2 minutes

Frog – 2 minutes

Down dog – 2 minutes