Friday

CrossFit Territory – CrossFit

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Mobility

trap smash – 2 minutes each side

Warm-up

Push Jerk barbell warm up

10 jerk dips

10 jerk heaves

10 jerk drops

10 push jerks

Olympic Lifting

Push Jerk (OE2min 3-3-3-2-2-2)

LITE

Push Press

5-5-5-5-5-5

Focus on the receiving position of the push jerk.

Workout of the day

Metcon (3 Rounds for reps)

LITE (Scaled)

3 rounds of 4:1:

As many rounds as possible:

5 Hang power clean

5 front squat

10 Cal Row

General (Rx)

3 rounds of 4:1 :

As many rounds as possible:

10 Cal row

5 Hang power clean 50/35kg

5 front squat

Competitors (Rx+)

3 rounds of 4:1:

As many rounds as possible:

5 Hang power clean 70/45kg

5 front squat

10 Cal Bike
Score is total reps for each round.

Cool Down

single leg forward fold – 1 minute each side

pigeon – 1 minute each side

twisted cross – 1 minute each side

Saddle archer – 1 minute each side