Friday

CrossFit Territory – CrossFit

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Warm-up

Power sntach

Box dip

Db snatch

Ring row

Mobility

Fragon pose 2minutes each side.

Stamina

Metcon (2 Rounds for reps)

Lite (scale)

Every minute on the minute for 12 minutes:

Even minute-Dumbbell snatch

Odd minute- bike /row

General (Rx)

Every minute on the minute for 12 minutes:

Even minute- Dumbbell snatch 22/15

Odd minute- Bike/row

Competitors (Rx+)

Every minute on the minute for 12 minutes:

Even minute- kettlebell snatch 24/16

Odd minute- Bike/row
Strategy: alternating right to left arm. Kettlebell dont need to touch the floor

Equipment

Wrist wraps my helpover head

Workout of the day

Metcon (AMRAP – Rounds and Reps)

Lite (scale)

Complete as many rounds as possible in 10 minutes of:

10 power snatches 20/15

15 box dip

15 ring row

General (Rx)

Complete as many rounds as possible in 10 minutes of:

10 power snatches 30/20

15 ring dip

15 pull up

Competitors (Rx+)

Complete as many rounds as possible in 10 minutes of:

10 power snatches 40/30

5 ring muscle up
Strategy: This is a fast-paced triplet. The barbell should be light enough that you can complete several rounds of snatches and run unbroken. Rest as little as possible.

Equipment

No equipment needed

Related

https://journal.crossfit.com/article/cfj-crossfit-wod-180110

https://journal.crossfit.com/article/the-power-snatch

https://journal.crossfit.com/article/the-rope-climb-basket

Cool Down

Fragon pose- 1 minute each side

Lizard stretch- 1 minute each side

Dragon pose- 1 minute each side

frog pose – 1 minute

Puppy dog pose – 1 minute

Saddle pose 1 minute

Nutrition Tip

Drinking enough water, exercising regularly and eating nutritious foods are crucial to maintaining physical health. But when it comes to living a well-rounded lifestyle, paying attention to mental health is just important

Meditating — even for a few minutes each day — can reduce stress, improve concentration, increase energy levels and decrease blood pressure. It’s also been shown to improve cardiovascular health, so imagine the impact it could when coupled with heart rate conditioning

Meditation can be a powerful tool. So I would like to challenge, and encourage participants to meditate for 10 minutes every day for one month.