Monday

CrossFit Territory – CrossFit

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Barbell Warm Up

Using a PVC in skills format

10 Hip primers

10 Snatch high pulls

10 Scarecrow snatches

10 Overhead squat

10 Power snatches

Mobility

Couch super stretch (banded)

2 minutes each side.

Strength

Power Snatch (OE2mins 3-3-2-2-1-1)

LITE

Hang Power Snatch

5-5-5-5-5-5

Strategy

Focus on Hip contact and the catch height of the power snatch.

If your feeling good hit 90% or 1RM

Equipment

Today is great day to test out lift straps. They help you maintain and feel straight arms in the 1st and 2nd pull allowing for more power. These are sold in the shop, speak to a coach on how to use them.

Workout of the day

Metcon (Time)

LITE (Scale)

For time:

21-18-15-12-9-6-3

Alternating hang Dumbell Snatch

Knee raise

GENERAL (Rx’d)

For time:

21-18-15-12-9-6-3

Alternating hang Dumbell Snatch 20/10

Toes to bar

COMPETITORS ( Rx+)

For time:

21-18-15-12-9-6-3

Alternating hang Dumbell Snatch 22/15

Toes to bars

17 minute cap
Strategy

Look to break the t2b into 3 or 2 sets until you reach the 12/9 mark then go unbroken.

Dumbbell Snatches could be done unbroken however it will be determine by how good your grips strength is, if it not the best refer to the method above

Equipment

Gymnastic grips are a must!

Romwod

Puppy dog pose- 2 minutes

Low dragon – 1 minute each side

Twisted cross- 1 minute each side

Wrist Stretch- 1minute each side

Nutrition Tip

This week all nutrition info is on zone diet.

Each day click and save the link to your phone and add it to your personal library

Below is a handy tool to work out your zone block base line which is a great what to start with measured food.

ZONE BLOCK CALCULATOR- http://www.dbhonline.com/zoneful/p_calculator.htm