CrossFit Territory – CrossFit

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Banded Lat Stretch – 1 minute each side


10 Snatch Deadlift

10 Snatch High Pull

10 Scarecrow Snatch

10 Overhead Squat

10 Squat Snatch

Olympic Lifting

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


Hang Power Snatch


Goal is to work up to a heavy single. Focus on speed under the bar. Hang position should be above the knee.

Workout of the day

Metcon (Time)

Lite (Scaled)

For time:

150 Single Unders

30 Hang Power Clean

30 Burpee

General (Rx)

For time:

100 Double Unders

30 Clean 40/30kg

30 Burpee to 6″ target

Competitors (Rx+)

For time:

150 Double Unders

30 Clean 50/35kg

30 Burpee to 6″ target
Squat clean for rx & rx+, make sure you are moving through full range of motion.

12min CAP

Cool Down

Childs Pose – 2 minutes

Calve stretch – 1 minute each side

Half Saddle – 1 minute each side

Straddle – 2 minutes