Friday

CrossFit Territory – CrossFit

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Warm-up

10 Shoulder Dislocates *stick

10 Snatch Deadlift

10 Snatch High Pull

10 Scarecrow Snatch

10 Hang Power Snatch

Mobility

Banded Lat Stretch – 1 minute each side

Weightlifting

Snatch Deadlift + Power Snatch + Hang Power Snatch (OE2min 1-1-1-1-1-1)

LITE

Hang Power Snatch

5-5-5-5-5-5

Goal is to work up to a heavy snatch complex. Focus on speed under the bar and receiving position.

Workout of the day

Metcon (AMRAP – Rounds and Reps)

LITE (Scaled)

As many rounds as possible in 12 mins:

5 Air Squat

10 burpee box step up

15 Kettlebell Sumo Deadlift High Pull

General (Rx)

As many rounds as possible in 12 mins:

5 Goblet Squat 24/16kg

10 burpee box jump 24/20″

15 Sumo Deadlift High Pull 30/20kg

Competitors (Rx+)

As many rounds as possible in 12 mins:

5 Goblet Squat 32/24kg

10 burpee box jump over 24/20″

15 Sumo Deadlift High Pull 40/30kg
Make sure you maintain good position on the SDHP.

Cool Down

Dragon – 1 minute each side

Down dog – 2 minutes

Puppy dog – 2 minutes

Seated forward fold – 2 minutes