Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
50 Jumping Jacks
Then
3 Rounds
10 Bent-over Rows
10 Push Press
5 Power Snatch
Weightlifting
Power Snatch (15 Minutes To Work To 3 RM or Heavy Triple)
Take 7-8 sets to build to a 3RM. 60-90 set between sets. Newer Athletes: 8 x 3 focusing on technique using lighter weight.
Metcon
Up To Wall (AMRAP – Rounds and Reps)
AMRAP x 12 Minutes
10 Pull-ups
10 Wallballs (20, 14)
10 Power Snatch (75, 55)
Snatches should be light (think muscle snatch) and capable of being done UB. Pull-up scales: jumping or ring rows.