Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds with stick
10 Pass Throughs
10 Snatch Grip Behind The Neck Shoulder Presses
10 Overhead Squats
10 Snatch Balances or Jump-N-Land Foot Work
Then
2 Rounds with barbell
5 Snatch Grip Deadlifts
5 Hang Muscle Snatches
5 Hang Power Snatches
5 Overhead Squats
5 Burpees
Weightlifting
Hang Snatch (2 Reps Every 90 Seconds for 6 Rounds)
Performing 2 Hang Squat Snatches every 90 seconds, increasing weight ONLY if form permits. Scale option (1 Hang Power Snatch + 2 Overhead Squats)(2 Hang Squat Cleans). If scaling, focus is maintaining same grip for snatch and OHS
Box Front Squats (3 Reps Every 60 Seconds for 8 Rounds)
Using 70% of 1 Rep Max or 5-10lbs heavier than last week for all sets. Box height should be parallel, using same height as last week. Be sure to lose momentum when sitting on box and lead up with your elbows.
Metcon
Metcon (Time)
30-20-10
Goblet Squats (70, 53)
Kettlebell Swings (70, 53)
This should be performed at max effort/sprint pace – think 90-95%. The weight you choose should be challenging with round of 30 being broken into 2 sets and rounds of 20/10 unbroken. 7 minute time cap.