CF052417

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.

Categories: wod

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