Thursday
CrossFit Territory – CrossFit
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