Thursday

CrossFit Territory – CrossFit

View Public Whiteboard

Warm-up

Broom stick or Bar

5 snatch deadlifts @hang (knee)

5 snatch pull @knee

5 muscle snatch @knee

5 hang power snatch

5 hang snatch

Weightlifting

Metcon (AMRAP – Rounds and Reps)

Level 1 (scale)

Every minute on the minute for 12minutes

1st- 3-7 Hang snatch

2nd- 8-12 Box step over 10/5

3rds- rest

Level 2 (rx)

Every minute on the minute for 12minutes

1st- 3-7 Hang snatch

2nd- 8-12 Box step over 20/10

3rds- rest

Level 3 (rx+)

Every minute on the minute for 12minutes

1st- 3-7 Hang snatch

2nd- 8-12 Box step over 22/15

3rds- rest
Try to keep the bar at pockets higher throughout the barbell cycle

The weights are only a guide use the stamina workout to focus on rep cycling.

“If it feels great add weight, if it feels poor don’t add any more “

Workout of the day

Metcon (AMRAP – Rounds and Reps)

As many reps as possible in 12 minutes of:

ME Pull ups

20 hang dumbbell power snatch 10/5

As many reps as possible in 12 minutes of:

ME chest to bar

20 Dumbbell power snatch 20/10

As many reps as possible in 12 minutes of:

ME bar muscle ups

20 Dumbbell power snatch 22/15
Yes, you read it correctly try level up nothing magical happens in your comfort zone. Bands if you need.

Treat the workout as if it was Nicole

Cool Down

Dragon – 1 minute each side

Lizard – 1 minute each side

Single leg forward fold – 1 minute each side

Sphinx – 2 minutes