Saturday

CrossFit Territory – CrossFit

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Mobility

banded hip flexor super stretch – 2minutes each side

Warm-up

10 Deadlift

10 Hang Clean Shrugs

10 Front Squats

5 Hang Clean

Weightlifting

Clean Complex (1 Clean Complex OE2 min for 16 min )

1 Clean Shrug + 1 High Hang Clean + 1 Hang Clean + 1 Clean
Lite

3 Clean Shrug + 2 High Hang Clean

Conditioning

Metcon (Time)

Lite

0-14 min

600/800 m row

50 thrusters

30 no push up – burpee

14-24min

21,18,15,12,9,6

DB Snatches 12.5/7kg

Wallballs

Rx/Rx+

0-14 min

800/1000m row

50 thrusters @35/20

30 burpee

14-24min

21,18,15,12,9,6

DB Snatches 15/10 kg

Wallballs

Cool Down

twisted cross – 1 minute each side

half saddle – 1 minute each side

down dog – 2 minutes

saddle archer – 1 minute each side