Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Pass Throughs
5 Around The Worlds each direction
5 Push-ups
Then with empty bar
5 Hang Muscle Snatches
5 Hang Power Snatches
5 Push Presses
5 Overhead Squats
Weightlifting
Hang Power Snatch (2 Sets x 6 Reps)
Focus on hip extension and turnover. Go as heavy as possible, keeping good form and sets unbroken. Keep same weight for all sets. 30 seconds rest between sets. HOOK GRIP
Hang Power Snatch (2 Sets of 12 Reps)
Weight @ 60% of weight used above. Keep same weight for all sets. 60 seconds rest between sets. HOOK GRIP
Metcon
Metcon (Time)
4 Rounds
50 Double Unders
10 Strict Toes-2-Bar
20 Push-ups
RX+:(DUs unbroken) (deficient push-ups on 25lb plates).
DU scale: 30 DUs + 60 Singles, 300 Singles
T2B scale: strict hanging leg raises, strict hanging knee raises, weighted laying k2e , or laying k2e
PU scale: box pu
20 minute time cap.