Wednesday

CrossFit Territory – CrossFit

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Warm-up

10 Shoulder dislocates

10 Snatch deadlift

10 Snatch high pull

10 Scarecrow snatch

10 Hang power snatch

Mobility

Banded tricep stretch – 2 minutes each side

Olympic Lifting

Hang Power Snatch (OE2min 3-3-3-2-2-2)

Lite

5-5-5-5-5-5

Goal today is to build up to a heavy double. Focus on receiving position in the 3’s so it carries over to the doubles.

Workout of the day

Metcon (AMRAP – Reps)

Lite (Scaled)

As many reps as possible in 12 minutes:

1 lap of building

5 Power Snatch

General (Rx)

As many reps as possible in 12 minutes:

1 lap of building

Max rep unbroken Power Snatch 40/30kg

Competitors (Rx+)

As many reps as possible in 12 minutes:

1 lap of building

Max rep unbroken Power Snatch 60/40kg
Focus on smooth barbell cycling. Touch and go reps only.

Score is total power snatches.

Cool Down

Down Dog – 2 minutes

Dragon – 1 minute each side

Lizard – 1 minute each side

Single leg forward fold – 1 minute each side