Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Stick Complete:
10 Pass Thru
10 Around the World
Then With Barbell Complete:
3 Rounds
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Power Snatch
*Add light weight each round
Mobility
ATY Shoulder Stretch: 15 seconds each position
Weightlifting
Hang Power Snatch (3 Reps Every 60 Seconds For 7 Rounds)
Weight @ 70%. Weight should be moderate. Newer athletes: lighter weight, technique focus.
Metcon
Pattycake (Time)
21-15-9
Kettlebell Swings (53, 35)
Burpees
Push Press (135, 95)
Shot to go no more then 2 sets on KBS and PPs.
Control breathing on burpees. 10 minute time cap.