Tuesday

CrossFit Territory – CrossFit

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Warm-up

5 snatch deadlift

5 hang power snatch

5 hang snatch

5 Over head squats

5 snatch balnce

Mobility

Partner rack PNF 2 minutes each

Lower Body Strength

Front Squat (OE3min 5-5-5-5-5)

LITE

5-5-5-5-5

Your goal today is to set a new t5RM. Check your old 5RM and aim to finish 5% better. Jump weight in 10% increments.

Workout of the day

Metcon (AMRAP – Rounds)

LITE (Scale)

As many rounds as possible in 5 minutes:

1 Snatch Deadlift

1 Power snatch

1 hang power snatch

1 Overhead squat

General (Rx)

As many rounds as possible in 5minutes:

1 Snatch Deadlift 40/30

1 Power snatch

1 hang snatch

1 overhead squat

Competitors (Rx+)

As many rounds as possible in 5 minutes:

1 Snatch Deadlift 60%

1 Snatch

1 Hang snatch

1 Snatch Balance
Strategy

Pick level that allow you to go the full complex unboken. Your score is a only in rounds

Equipment

weightlifitng shoes and knee sleeves

Cool Down

Fargon-2x1min

Seated straddle -2min

Standing straddle -2min

Half front split -2x1min