Widespread CrossFit – CrossFit
Warm-up
(No Measure)
100 Jumping Jacks
Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Metcon
Metcon (Weight)
Every 90 seconds For 12 Rounds Do:
Snatch Complex: 1 Hang Snatch + Full Snatch
RX: Squat Snatch Scale: Power Snatch
Working Up To A Heavy Set