Wednesday
CrossFit Territory – CrossFit
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
