Friday

CrossFit Territory – CrossFit

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Mobility

10 shoulder dislocates

Barbell Warm Up

Snatch Deads

Hang snatch High pulls

Scarecrow snatch

OHS

Power snatch

Weightlifting

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)

3 rounds for time of:

30 kettlebell swings

100 Single unders

GENERAL (Rx’d)

3 rounds for time of:

30 kettlebell swings 24/16

60 double under

COMPETITORS ( Rx+)

3 rounds for time of:

30 kettlebell swings 32/24

100 double under
Strategy

Workout should be light and fast

Equipment

Romwod

Half Seated Frog-2min each side

Half Front Split-2min each side

Pigeon-2 min each side