Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Run
20 Jumping Jacks
10 Banded Good Mornings
10 Hang Muscle Snatches
Weightlifting
Power Snatch (2 Reps Every 90 Seconds For 5 Rounds)
Weight @ 85% of 1RM. Keep same weight throughout. Focus on technique over weight. Reset between reps.
Sumo Deadlift (2 Reps Every 60 Seconds For 6 Rounds)
Weight @ 70%. Keep same weight throughout. Reps should be fast and explosive.
Metcon
Metcon (Time)
5 Rounds
10 Power Snatches (75, 55)
10 Burpees over the Bar
Then….
4 Rounds
10 Deadlifts (95, 65)
10 Burpees
No rest between metcons. Light should be light, pace should be fast