Saturday

CrossFit Territory – CrossFit

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Warm-up

10 Hang Power Clean

10 Push Jerk

10 Box Step ups

10m walking Lunge

10 Cal Row/Bike

Mobility

Banded Tricep Stretch – 1 minute each side

Lifting Stamina

Metcon (AMRAP – Reps)

Lite (Scaled)

Every minute on the minute for 7 minutes:

3 Hang Power Clean & Jerk

then max Box step ups

General (Rx)

Every minute on the minute for 7 minutes:

3 Power Clean & Jerk 50/35kg

then max Rep Box Jump 20/24″

Competitors (Rx+)

Every minute on the minute for 7 minutes:

3 Power Clean & Jerk 70/45kg

then max Rep Box Jump 20/24″
Start on the Clean & Jerk. Score is total box jumps.

Workout of the day

Metcon (Time)

Lite (Scaled)

For time:

21-15-9

Sit Ups

*After each set 10m Walking Lunge

General (Rx)

For time:

27-21-15-9

Sit Ups

*After each set 20m Walking Lunge
7min CAP

Finisher

1000m Row (Time)

Max Effort 1000m Row

OR

Max Effort Assault Bike 2min (Calories)

Max Effort Assault Bike 2min

Cool Down

Fragon – 1 minute each side

Half Front Split – 1 minute each side

Twisted Lizard – 1 minute each side

Cross Shin – 1 minute each side