CrossFit Territory – CrossFit
View Public Whiteboard
Mobility
Tricep Smash – 2 minutes each side
Warm-up
12-9-6
Push Press
Knee Raise
*20 Double/Single under after each round
Olympic Lifting
Power Clean & Push Jerk (OE2min 3-3-3-2-2-1)
LITE
5-5-5-5-5-5
Goal is to work up to a heavy single.
Workout of the day
Metcon (AMRAP – Rounds and Reps)
Lite (Scaled)
As many rounds as possible in 12 minutes:
50 Single Unders
10 Knee Raise
7 Hang Power Snatch
General (Rx)
As many rounds as possible in 12 minutes:
35 Double Unders
10 Toes to bar
7 Power Snatch 40/30kg
Competitors (Rx+)
As many rounds as possible in 12 minutes:
50 Double Unders
15 Toes to bar
7 Power Snatch 50/35kg
Cool Down
Puppy Dog – 2 minutes
Childs Pose – 2 minutes
Dragon – 1 minute each side
Calve Stretch – 1 minute each side
