Thursday

CrossFit Territory – CrossFit

View Public Whiteboard

Warm-up

10 Clean Deadlift

10 Clean Pull

10 Scarecrow Clean

10 Hang power Clean

3 rounds of Complex – Clean Deadlift + Hang Power Clean + Power Clean

Mobility

Rack Mobility – 2 minutes each side

Olympic Lifting

Clean Deadlift + Hang Power Clean + Power Clean (OE2min 1-1-1-1-1-1)

Goal is to build up to a heavy clean complex. Hang position is above the knee today. Try to nail the receiving position.

LITE

Hang Power Clean

5-5-5-5-5-5

Workout of the day

Metcon (AMRAP – Rounds)

LITE (Scaled)

As many rounds as possible in 12 minutes:

10 (5/5) single arm dumbbell hang power clean and jerk

10 Box step ups

10 knee raises

General (Rx)

As many rounds as possible in 12 minutes:

10 (5/5) single arm dumbbell hang power clean and jerk 20/10kg

10 Dumbbell Box step ups 24/20″

10 Knees to elbow

Competitors ( Rx+)

As many rounds as possible in 12 minutes:

10 (5/5) single arm dumbbell hang power clean and jerk 22/15kg

10 Dumbbell Box step ups 24/20″

10 Toes to bar
Dumbbell box step ups is same standard as the open, can hold any way you like. 1x Dumbbell.

Cool Down

Pigeon – 1minute each side

Sphinx – 2 minutes

Straddle- 2minutes

Half Saddle – 1 minute each side