Tuesday
CrossFit Territory – CrossFit
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
