Wednesday

CrossFit Territory – CrossFit

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Mobility

Childs Pose – 2 minutes

Warm-up

1 lap of building

then 12-9-6

Push press

Power snatch

Weightlifting

Push Press (OE2min 3-3-2-2-1-1)

LITE

5-5-5-5-5-5

Work up to a heavy single and focus on big leg drive and locking the legs back.

Workout of the day

Metcon (AMRAP – Rounds and Reps)

Lite (Scaled)

As many rounds as possible in 12 minutes:

5 Hang Power Snatch

1 lap of building

General (Rx)

As many rounds as possible in 12 minutes:

5 Snatch 40/30kg

1 lap of building

Competitors (Rx+)

As many rounds as possible in 12 minutes:

5 Snatch 60/40kg

1 lap of building

Cool Down

Down dog – 2 minutes

half saddle – 1 minute each side

Childs pose – 2 minutes

supine cross – 1 minute each side