Thursday

CrossFit Territory – CrossFit

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Warm-up

12-9-6

Ring Row

Box Dips

Hang power Clean

*10 Double/Single Unders after each round

Mobility

Trap Smash – 2 minutes each side

Lifting Stamina

Metcon (AMRAP – Reps)

Lite (Scaled)

6 rounds of 1:1

7 Hang Power Clean

straight into amrap of:

5 Ring row

5 Box dip

General (Rx)

6 rounds of 1:1

7 Hang Power Clean 50/35kg

straight into amrap of:

5 Strict Pull up

5 Ring dip

Competitors (Rx+)

6 rounds of 1:1

7 Hang Power Clean 60/40kg

Max Effort Ring Muscle Up
Score is total pull ups & Dips or Muscle ups

Workout of the day

Metcon (AMRAP – Rounds and Reps)

Lite (Scaled)

As many rounds as possible in 10 minutes:

30 Single Unders

10 Alternating Dumbbell Hang Power Snatch

General (Rx)

As many rounds as possible in 10 minutes:

20 Double Unders

10 Alternating Dumbbell Power Snatch 20/10kg

Competitors (Rx+)

As many rounds as possible in 10 minutes:

30 Double Unders

10 Alternating Dumbbell Power Snatch 22/15kg

Cool Down

Childs Pose – 2 minutes

Down Dog – 2 minutes

Puppy Dog – 2 minutes

Calve Stretch – 1 minute each side