Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
20 Burpees
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Hang Snatch (1 – 1 – 1 – 1 – 1)
Can be power or squat. Increase weight each successful lift. Rest as needed between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 Mins
20 Double Unders
3 Hang Power Snatches (75, 55)
20 Double Unders
6 Hang Power Snatches
20 Double Unders
9 Hang Power Snatches
20 Double Unders
12 Hang Power Snatches ……