Saturday

CrossFit Territory – CrossFit

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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