Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
50 Single Unders
5 Shoulder Presses
10 Bent-Over Rows
40 Single Unders
5 Push Presses
10 Bent-Over Rows
30 Double Unders or Attempts
5 Push Jerks
10 Bent-Over Rows
20 Double Unders or Attempts
5 Hang Muscle Snatch
10 Double Unders
5 Hang Power Snatch
Weightlifting
Push Press + Push Jerk (1+2 Rep Every 90 Seconds For 10 Rounds)
Each round do 1 Push Press + 2 Push Jerk. Build to a challenging, but technically proficient set. Ending weigh should be around 75-80% of 1RM push press. Scale option 10 x 3 Rep Push Press at moderate weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 Minutes
40 Double Unders
30 Mountain Climbers
20 Hang Power Snatch (75, 55)
10 Toes-2-Bar
Today’s workout is meant to challenge your shoulder and core endurance. Keep your effort consistent, even if that means going slower than you plan. Loading is meant to be light today – go lighter than you think if you have any doubts. Scale option (hanging knee raises)(80 singles)