Friday

CrossFit Territory – CrossFit

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Mobility

Tricep Smash – 2 minutes each side

Warm-up

2 rounds of:

10 Hang Power Snatch

10 Box Step Up

10 Kettlebell Swing

10 Air Squat

Lifting Stamina

Metcon (AMRAP – Reps)

Lite (Scaled)

4 rounds of 2:1

8 Hang Power Snatch

max rep kettlebell swing

General (Rx)

4 rounds of 2:1

8 Snatch 40/30kg

max rep Kettlebell swing 24/16kg

Competitors (Rx+)

4 rounds of 2:1

8 Snatch 60/40kg

max rep kettlebell swing 32/24kg
Focus on cycling the barbell. TNG and quick singles.

score is total KB swings.

Workout of the day

Metcon (AMRAP – Reps)

Lite (Scaled)

As many rounds as possible in 10 minutes:

5 Front Squats

5 Push Press

5 Burpees

Run around the block

General (Rx)

As many rounds as possible in 10 minutes:

5 Front Squats 60/40

5 Push Press

5 Lateral Burpees

Run around the block

Competitors (Rx+)

As many rounds as possible in 10 minutes:

5 Front Squats 80/60

5 Push Press

5 Bar Facing Burpees

Run around the block

Cool Down

pigeon – 1 minute each side

half saddle – 1 minute each side

seated forward fold – 2 minutes

straddle – 2 minutes