Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
250m Row
10 Elbow-2-Ankle Lunges
10 Hang Muscle Snatches
10 Good Mornings
Weightlifting
Power Snatch (2 Reps Every 90 Seconds For 5 Rounds)
Weight @ 80% of 1RM. Keep same weight throughout. Focus on technique over weight. Reps should be unbroken.
Sumo Deadlift (2 Reps Every 60 Seconds For 8 Rounds)
Weight @ 65%. Keep same weight throughout. Reps should be fast and explosive.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 Minutes
8 Hang Power Cleans (115, 75)
8 Burpee Box Jumps (24, 20)
Pick weight that you can go unbroken on cleans. Keep steady pace on BBJs.