Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Musical Medballs
Then with barbell
5 Hang Muscle Snatch
5 Back Squats
5 Power Snatch
5 Good Mornings
Complete an exercise (bear crawls, Inchworms, crab walks, of my choice around the medballs. When the music stops the last athletes to sit on a medball has to do a 3 burpee penalty. One medball will be removed each time.
Weightlifting
Box Squats (3 Reps Every 60 Seconds For 7 Rounds)
Week #3 of Box Squats. Weight @ 65% of 1RM Back Squat. Use wide sumo stance and 13-15 inch box. Sit back on box to broke up stretch reflex and explode off box. Each rep should be fast and explosive.
Metcon
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Consistent breathing and pacing the entire workout. Scale weights: M65-95-135, F35-55-75.
Newer athletes: power cleans instead of power snatches