Workout of the Day

Thursday

CrossFit Territory – CrossFit 1: Warm Up Power Snatch (No Measure) 10 Power Snatch Below Knee 10 OHS 200m Run/Row 2: Power Snatch (3×3@65%, 3×3@75% Every 2 mins) 3: Front Squat (3×5@60% 2×5@70% Every 2 mins) 4: Metcon (Time) For… Read more »

Wednesday

CrossFit Territory – CrossFit Rope Climb (12 mins Skill ) or EMOM 12Min 1 Rope Climb Metcon (AMRAP – Reps) Every 2 mins for 10mins 20 unbroken wall balls Metcon (No Measure) EMOM 12min 1st-Assault bike 2nd- Sled Push 3rd-bench… Read more »

Tuesday

CrossFit Territory – CrossFit 1: Power Clean & Push Jerk (3×3+1@65%, 3×3+1@75%) Every 2mins 2: Strict Press (4×7@75%) Every 2mins 3: Metcon (Time) 3 RFT 200m Run 12 T2B 21 KBS

Monday

CrossFit Territory – CrossFit 2: Snatch Complex (Every 2mins Max Effort) a. 1 Snatch b. 2 Snatch Hover 3: Back Squat (Every 3 mins @80%) 3: Short Cindy (AMRAP – Rounds) AMRAP 10min 5 pull ups 10 push 15 Squats

Monday

CrossFit Territory – CrossFit 2: Snatch Complex (Every 2mins Max Effort) a. 1 Snatch b. 2 Snatch Hover 3: Back Squat (Every 3 mins @80%) 3: Short Cindy (AMRAP – Rounds) AMRAP 10min 5 pull ups 10 push 15 Squats

Saturday

CrossFit Territory – CrossFit 1. Every 2mins Unbroken Pull ups 4×15 2. Every 3 mins Back Squat 3×7@70% 3. Karen For time: 150 wall balls

Saturday-Test

CrossFit Territory – CrossFit 1. : Pull-ups (Every 2mins Unbroken Pull ups 4×15 ) 2. : Back Squat (Every 3 mins Back Squat 3×7@70%) 3. : Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

Friday

CrossFit Territory – CrossFit Weightlifting 1. Every 2 mins for 6 sets a. Clean b. Clean Hover c. Hang Clean Below Knee Strength Every 2 mins Push Press 6×5@60% Conditioning 3. 5 Rounds for time 10 Power Clean @50% of… Read more »

Friday

1. Every 2 mins for 6 sets a. Clean b. Clean Hover c. Hang Clean Below Knee Every 2 mins Push Press 6×5@60% 3. 5 Rounds for time 10 Power Clean @50% of 1RM 20 Box Jumps