Thursday
CrossFit Territory – CrossFit
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
