Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
50 Jumping Jacks
Then
2 Rounds
10 Banded Front Pull Aparts
5 Pass Throughs
10 Banded Overhead Pull Aparts
5 Around The Worlds Each Direction
Then
2 Rounds
5 Muscle Snatches
5 Overhead Squats
5 Power Snatches
5 Overhead Squats
5 Bar Facing Burpees
Add light weight to barbell after first round.
Metcon
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Your snatch weight for should be light enough and done unbroken or 2 sets max. Consider going for broken on the 1st metcon as many of you will not be able to complete the movements in the 2nd metcon or will move at a much slower pace due to the movements. The 3 minutes of rest between workouts is NOT full recovery, but enough to get breathing under control and shake out the arms/shoulders. Scale option (2x Alt DB Snatches)(power cleans)
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period