Saturday

CrossFit Territory – CrossFit

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Warm up GAME!

Stick Game

Mobility

Tricep Smash – 2 minutes each side

Lifting Stamina

Metcon (AMRAP – Reps)

Lite (Scaled)

6 rounds of 1:1

5 Hang Power Snatch

then max effort Burpee

General (Rx)

6 rounds of 1:1

5 Snatch 40/30kg

then max effort Lateral Bar Burpee

Competitors (Rx+)

6 rounds of 1:1

5 Snatch 50/35kg

then max effort Bar Facing Burpee
Goal is no missed reps on the snatches.

Score is total burpees.

Workout of the day

Metcon (Time)

Lite (Scaled)

For time:

21-15-9

Hang Power Clean

Box Step up

General (Rx)

For time:

21-15-9

Power Clean 40/30kg

Box Jump 24/20″

Competitors (Rx+)

For time:

21-15-9

Power Clean 50/35kg

Box Jump 24/20″
This is a workout, make sure of

10min CAP

Cool Down

Child Pose – 2 minutes

Calve Stretch – 1 minute each side

Pigeon – 1 minute each side

Forward Fold – 2 minutes