Saturday
CrossFit Territory – CrossFit
Warm up GAME!
“Snatch”
Snatch Warm Up
Stick OR unloaded barbell
10 Snatch Deadlift
10 Snatch High Pull
10 Hang Power Snatch
10 Overhead Squats
10 Hang Snatch
Mobility
Banded Lat Stretch – 2 minutes each side
Olympic Lifting
Hang Snatch (OE2min 3-3-3-2-2-2)
LITE
Hang Power Snatch
5-5-5-5-5-5
Goal is to build up to a heavy double.
Focus on speed under the bar.
Workout of the day
Metcon (AMRAP – Rounds and Reps)
Lite (Scaled)
As many rounds as possible in 12 mins:
3 rope scale
1 lap of Building
250m Row
500m/0.3mile Bike
General (Rx)
As many rounds as possible in 12 mins:
1 rope climb
1 lap of Building
250m Row
500m/0.3mile Bike
Competitors (Rx+)
As many rounds as possible in 12 mins:
3 rope climb
1 lap of Building
250m Row
500m/0.3mile Bike
Go out at a pace you think you can hold on to.
Cool Down
Twisted Cross – 1 minute each side
Single leg forward fold – 1 minute each side
pigeon – 1 minute each side
Calf Stretch – 1 minute each side
