Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
50 Jumping Jacks
Then With Stick
10 Pass Throughs
10 Overhead Squats
10 Around the World
10 Overhead Squats
Then With Barbell
2 Rounds
10 Back Squat
10 Good Mornings
10 Overhead Squats
Weightlifting
Power Snatch + Overhead Squat (15 Minutes To Work Up to A Heavy 2+2)
2 PS + 2 OHS Take 5-7 sets, adding weight each set. Take 60-90 seconds rest between sets. Newer athletes or injured: Work up to moderate 2 PC + 2 FS
Metcon
3 (Time)
30 Power Snatch (115, 75)
30 Overhead Squats (115, 75)
30 Thrusters (115, 75)
This is a 100% sprint. Break up sets based on your ability. Scale weght as needed. Same weight for all movements. Should be able to do set of 5 reps or more. Scale option: 30 deadlifts 30 Front Squats 30 Push Presses. 10 minute time cap