Wednesday

CrossFit Territory – CrossFit

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Warm-up

10 Shoulder Dislocates

10 Snatch Deadlift

10 Snatch High Pull

10 Overhead Squats

10 Scarecrow Snatch

10 Hang Snatch

Mobility

Banded Lat Stretch – 1 minute each side

Olympic Lifting

Snatch (OE2min 3-3-2-2-1-1)

LITE

5-5-5-5-5-5

Hang Power Snatch

Goal today is to work up to a heavy single or new 1RM.

Workout of the day

Metcon (Time)

Lite (Scaled)

3 rounds for time:

5 Hang Power Snatch

20 Air Squats

70 Single under

General (Rx)

3 rounds for time:

8 Power Snatch 40/30kg

20 Wallballs 20/14#

50 Double under

Competitors (Rx+)

3 rounds for time:

8 Power Snatch 60/40kg

30 Wallballs 20/14#

70 Double under
14min CAP

Cool Down

Straddle – 2 minutes

Puppy Dog – 2 minutes

Twisted Lizard – 1 minute each side

Calve Stretch – 1 minute each side