Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Stick
10 Pass Thru
10 Around the World
10 OHS
Then With Barbell
2 Rounds
5 Snatch Grip Deadlifts
5 Hang Muscle Snatch
5 OHS or Front Squats
5 Hang Power Snatch
5 Squat Snatch or Power Snatches
Weightlifting
Squat Snatch (2 Reps Every 60 Seconds For 7 Rounds)
Weight at 70%. Reset start position each rep. Lower weight if needed so no miss lifts. Newer athletes: Low Hang Power Snatches
Front Squat (4 Reps Every 60 Seconds For 7 Rounds)
Weight at 50%. Reps should be fast. Going from ground.
Metcon
Metcon (Time)
4 Rounds
9 Deadlifts (225, 155)
12 Toes-2-Bar
15 Box Jump Overs (24, 20)
1 Minute Rest Between Rounds
RX+: Add 6 HSPUs to start each round. Start slow and increase pace each round. Deadlifts weight should be challenging but capable of going unbroken. Shoot for no more then 2 sets of T2B.