Wednesday

CrossFit Territory – CrossFit

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Warm-up

TABATA

Rope knee to elbow

PVC hang power Snatch

Rope pull ups

PVC hang snatches

Mobility

2 Minutes each side twisted lizard

Lifting Stamina

Metcon (AMRAP – Reps)

LITE (Scaled)

On ever 1 minute for 10 minutes alternating ;

Odd: Hang Power Snatches

Even: 3 Rope scale

GENERAL (Rx’d)

On ever 1 minute for 10 minutes alternating ;

Odd: Hang snatches 40/30kg

Even: 1 Rope climb

COMPETITORS (Rx+)

On ever 1 minute for 10 minutes alternating;

Odd: 1 legless rope climb

Even:Hang snatches 60/40kg:

If you dont know how to climb a rope book in for a 30min 1 on 1 session.

Score is total snatches
Practice cycling your reps for the top down choose a light weight that allows you to achieve this movement.

make sure you bring longf sock to climb rope

Workout of the day

Cool Down

“Saddle eagle -2x1min

Saddle archer-2x1min

Low dragon-2x1min

Saddle -2min

Half front split-2x1min

Rowing Intervals 10x200m (10 Rounds for time)

ANEROBIC POWER REPEATS

10x200m

1 minutes rest
Great partner workout if you want to push hard

Choose 1 or mulit modality

Row 200

Bike 400

Run 1 lap of ther block

10 laps of 10m shuttle

90 double unders

200 ski