Wednesday

CrossFit Territory – CrossFit

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Warm-up

TABATA

Hang power snatch

Push up

Hang power clean

Row

Mobility

2 minute partner rack PNF

Lifting Stamina

Metcon (AMRAP – Reps)

LITE (Scaled)

3 rounds of 3:1

10 Hang power snatch then ME Push up

GENERAL (Rx’d)

10 hang snatch 40/30 the ME handstand push up

COMPETITORS (Rx+)

10 hang snatch 50/35 the ME Handstand push up

Score is total HSPU
Hook grip and re grip are key to quality cycling reps, nail this and the work out will be much easier. Also if yhou can go unbroken awesome but when you get tired look to break the 15s into

6-5-4, 3-3-3-3-3, TNG

Or

3 tng 2 lnd or 2 tng 2 lnd

If you move to singles you have gone to heavy

Workout of the day

Metcon (AMRAP – Rounds and Reps)

LITE (Scaled)

As many reps as possible in 10 minutes of:

3–6-9-12-15-18-21

Row

Power clean

GENERAL (Rx’d)

As many reps as possible in 10 minutes of:

3–6-9-12-15-18-21

Power clean 40/30

Row Cal

COMPETITORS (Rx+)

As many reps as possible in 10 minutes of:

3–6-9-12-15-18-21

Power clean 60/40

Bike cal
Opens style workout go hard or go home

If there are any movements you would like to be better at book in for a 30min 1 on 1 via admin@crossfit-territory.com

Cool Down

Half seated frog-2x1min

Half front split-2x1min

Pigeon-2x1min