Thursday

CrossFit Territory – CrossFit

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Mobility

Rack Mobility – 2 minutes

Warm-up

10 Jerk Dips

10 Push Press

10 Push Jerk

10 Split Jerks

3 Jerk Complex

Olympic Lifting

Push Press+ Push Jerk+Split Jerk (OE2min 1-1-1-1-1-1)

LITE

Push Press

5-5-5-5-5-5

Goal is to work up to a heavy complex. Focus on big leg drive.

Workout of the day

Metcon (AMRAP – Rounds and Reps)

Lite (Scaled)

As many rounds as possible in 12 minutes:

10 Knee raise

10 Hang Power Snatch

10 Cal Row

General (Rx)

As many rounds as possible in 12 minutes:

10 Toes to Bar

10 Power Snatch 40/30kg

10 Cal Row

Competitors (Rx+)

As many rounds as possible in 12 minutes:

10 Toes to Bar

10 Power Snatch 50/35kg

10 Cal Bike

Cool Down

Sphinx – 2 minutes

Puppy dog – 2 minutes

Pigeon – 1 minute each side

Half Saddle – 1 minute each side