Tuesday

CrossFit Territory – CrossFit

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Warm-up

TABATA

Power Snatch

Knee raise

Dumbbell Power Snatch

Air squat

Mobility

Puppy Dog pose 2 minutes

Lifting Stamina

Metcon (AMRAP – Reps)

LITE (Scaled)

6 rounds of 1:1

6 hang power snatch

then max rep knee raise

General (Rx)

6 rounds of 1:1

6 power snatch 40/30kg

then max rep knees to elbow

Competitors (Rx+)

6 rounds of 1:1

6 power snatch 50/35kg

then into max rep toes to bar
Focus on barbell cycling, smooth is fast.

Score is total KR/K2E/T2B.

Workout of the day

Metcon (AMRAP – Reps)

Lite (Scaled)

As many rounds as possible in 10 minutes:

2-4-6-8-10-12-16-18…etc

Alternating Hang Dumbbell Power Snatch

Air Squat

General (Rx)

As many rounds as possible in 10 minutes:

2-4-6-8-10-12-16-18…etc

Alternating Dumbbell Power Snatch 20/10kg

Wallball 20/14#

Competitors (Rx+)

As many rounds as possible in 10 minutes:

2-4-6-8-10-12-16-18…etc

Alternating Dumbbell Power Snatch 22/15kg

Wallball 20/14#
Goal is to see how far up the ladder you can make it.

Score is total reps.

Cool Down

Dragon – 1 minute each side

Sphinx – 2 minutes

single leg forward fold – 1 minute each side

Straddle – 2 minutes