Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Jumping Jacks
Then W/ Barbell
2 Rounds
10 Bent-over Rows
10 Push Press
5 Power Snatch
5 Inchworm Pushups
Weightlifting
Push Jerk (3 Reps Every 90 Seconds For 7 Rounds)
Weight @ 70-75%. Superset with 10-15 Hollow Rocks. Loads are slightly heavier than last week. Scale weight to maintain solid form.
Metcon
Up The Wall (AMRAP – Rounds and Reps)
AMRAP x 12 Minutes
10 Pull-ups
10 Wallballs (20, 14)
10 Power Snatch (75, 55)
Loading for snatches must be light to allow for consistent work pace. Break up sets to manage grip fatigue. PU scale: (Jumping Pull-ups)(Ring Rows)