Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
12 Reverse Lunges
12 Banded Overhead Pull Aparts
12 Banded Good Morning
12 Mountain Climbers
Then
2 Rounds
6 Snatch Grip Romanian Deadlifts
6 Hang Muscle Snatches
6 Back Squats
6 Back Rack Reverse Lunges
Weightlifting
Back Squat (3-3-3-3-3-1)
Final week of back Squat submax work. This week we’ll conclude with some heavier sets, but your goal is still to have perfect mechanics. Weight will increase as follows: 3@50%, 3@60%, 3@70%, 3@80%, 3@85%, 1@90%. Scale the weight as needed. Rest 2 minutes between sets. Take 2 additional warm u sets to get to weight for first working set. Your score will be weight for final set.
Metcon
Nor’easter (AMRAP – Reps)
AMRAP x 15 Minutes
15 Wallballs (20, 14)
5 Power Snatches (115, 75)
10 Toes-2-Bar
Repeat benchmark workout today. Work on being efficient with all movements. Start with a pace you can maintain and adjust as you see fit. Snatches should be light and sets unbroken. Scale option (knee raises)