Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
25 Jumping Jacks
10 Pass Throughs
3 Elbow-2-Ankle Lunges w/ 5 Second Hold Each Side
20 Seconds Pigeon Stretch Each Side
Then
3 Rounds
5 Snatch Grip Romain Deadlifts
5 Hang Muscle Snatches
5 Hang Power Snatches
5 Overhead Squats
Weightlifting
Power Snatch + Overhead Squat (1+3 Reps Every 2 Minutes For 6 Rounds)
Build to heavy set of 1 Power Snatch + 3 Overhead Squats over the course of 6 sets. This can be a near maximal set or done for technique depending on ability. Make sure all 6 reps are executed close to perfect before adding weight. Scale option (1 Power Clean + Front Squats)
Metcon
Departed (AMRAP – Reps)
AMRAP x 4 Minutes
500m Row
Max Squat Snatches (115, 75)
4 Minutes Rest
AMRAP x 4 Minutes
500m Row
Max Squat Snatches (115, 75)
Each AMRAP should be done at 85-90% effort Snatch weight should allow for FAST sets or reps! Do not over pace this one. Score is total reps completed. Scale option: (PS+OHS)(Squat Cleans).
Strength
Metcon (No Measure)
3 Rounds
10 One Leg Glute Bridges Each Side w/ 5 second hold
10 Deadbugs Each Side
