Monday

CrossFit Territory – CrossFit

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Warm-up

2 rounds of:

5 Hang Power Clean

10 Box step up

5 Hang power Snatch

20 Single Skip

10 Shoulder Press

Mobility

Tricep Smash – 2 minutes each side

Lifting Stamina

Metcon (AMRAP – Reps)

Lite (Scaled)

4 rounds of 2:1

5 Hang Power Clean

10 Box Step up

Max Effort Shoulder to Overhead

General (Rx)

4 rounds of 2:1

5 Power Clean 50/35kg

10 Box Jump 24/20″

Max Effort Shoulder to Overhead

Competitors (Rx+)

4 rounds of 2:1

5 Power Clean 60/40kg

10 Box Jump 24/20″

Max Effort Shoulder to Overhead

Workout of the day

Metcon (AMRAP – Reps)

Lite (Scaled)

As many reps as possible in 10 minutes:

20 SIngle Under

6 Burpee

5 Hang Power Snatch

General (Rx)

As many reps as possible in 10 minutes:

20 Double Under

6 Lateral Bar burpee

Max rep TNG Power Snatch 40/30kg

Competitors (Rx+)

As many reps as possible in 10 minutes:

20 Double Under

6 Lateral Bar burpee

Max rep TNG Power Snatch 50/35kg
Focus on cycling the barbell smoothly and use HOOK GRIP.

Score is total touch and go power snatch reps only.

Cool Down

Calve Stretch – 1 minute each side

Thread the needle – 1 minute each side

Twisted Lizard – 1 minute each side

Single leg forward fold – 1 minute each side