Monday

CrossFit Territory – CrossFit

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Warm-up

2 rounds of:

10 Hang power clean

10 Push press

10 DB power Snatch

20 Double/Single Unders

Mobility

Rack mobility – 2 minutes

Lifting Stamina

Metcon (AMRAP – Reps)

Lite (Scaled)

3 rounds of 3:1

10 Push press

10 Burpee

Max Alternating Hang Dumbbell power Snatch

General (Rx)

3 rounds of 3:1

10 Push Jerk 40/30kg

10 Lateral Bar Burpee

Max effort Alternating Dumbbell Power Snatch 20/10kg

Competitors (Rx+)

3 rounds of 3:1

10 Push Jerk 60/40kg

10 Lateral Bar Burpee

Max effort Kettlebell Power Snatch 24/16kg
Score is total KB/Dumbbell Snatch.

*Note kettlebell snatch is to the hang position (below knee height) each rep as you would with a KB swing. Alternate when you like but try and keep it even.

Workout of the day

Metcon (Time)

Lite (Scaled)

3 rounds for time:

9 Hang Power Clean

15 Knee Raise

50 Single Unders

General (Rx)

3 rounds for time:

9 Power Clean 60/40kg

15 Knees to Elbow

50 Double Unders

Competitors (Rx+)

3 rounds for time:

9 Power Clean 80/55kg

15 Toes to Bar

70 Double Unders
12min CAP

For every rep not completed add one second to your time.

Cool Down

Puppy Dog – 2 minutes

Low Dragon – 1 minute each side

Half Saddle – 1 minute each side

Straddle – 2 minutes