CF022018

Widespread CrossFit – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

3 Down & Up

3 Elbows High & Outside

3 Muscle Snatches

3 Snatch Lands (2 in, 4 in, 6 in)

3 Snatch drops

3 Hang Power Snatches
With stick

Warm-up (No Measure)

2 Rounds

5 Hang Power Snatches

3 Overhead Squats

10 Overhead Banded Pull-Aparts

Weightlifting

Hang Power Snatch + Hang Squat Snatch (1+1 Reps Every 60 Seconds For 5 Rounds)

Keep loads for snatches light today and practice perfect technique. Do not exceed 60% of your 1RM.

Metcon

Metcon (Time)

4 Rounds

500m Row

15 Air Squats

15 Power Snatch (75, 55)

2 Minutes Rest Between Rounds
Your goal today is to complete all rounds within 10 seconds of each other. That means starting with a pace you know you can maintain is your goal. Snatches are intended to be light and done in no more then 2 sets. 25 minute time cap.

Categories: wod

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