Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
20 Banded Glute Bridges
10 Cossack Squats
20 Jumping Jacks
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
Weightlifting
Box Front Squats (5-4-3-2-1-1-1)
Build to a 1RM or heavy single over the course of 7-9 sets. Rest 60 seconds – 2 minutes between sets. Use same box height as last 2RM. The goal is to beat your current 1RM by 5#s.
Metcon
Snatch Balls (AMRAP – Reps)
AMRAP x 7 Minutes
7 Power Snatch (95, 65)
10 Wall balls (20, 14)
Today’s is a short but challenging ccouplet. Snatch weights should be light. It will be easy to redline on this one so start off slower than you think and adjust your pace as you see fit. Push hard the last couple of minutes if you have gas in the tank. Scale option (14 DB Snatches)(
L3: (75, 55)
L2: (65, 45) (14, 10)
L1: (55, 35) (10, 8)
Strength
Metcon (No Measure)
5 Rounds
20 Left Leg Glute Bridges
20 Right Leg Glute Bridges