Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
100m Run
20 Jumping Jacks
Then With Barbell
2 Rounds
10 Romanian Deadlifts
5 Hang Muscle Snatch
10 Front Squats
5 Hang Power Snatch
Weightlifting
Box Front Squats (4 Reps Every 60 Seconds For 6 Rounds)
Weight @ 70%. Use a 13-15 inch box and slightly wider stance than normal. Scale weight as needed to keep reps fast and explosive.
Power Snatch (2 Reps Every 60 Seconds For 6 Rounds)
Weight @ 80%. Reset start position between reps. Scale weight as needed to keep solid form.
Metcon
Two Scores (2 Rounds for reps)
In 4 Minutes Complete:
21 Deadlifts (135, 95)
21 Bar Facing Burpees
Max Reps Max Thrusters (135, 95)
3 Minutes Rest
In 4 Minutes Complete:
21 Deadlifts (135, 95)
21 Bar Facing Burpees
Max Reps S20H (135, 95)
Athletes should try to push their pace on all aspects of these pieces. Weight should be moderate to heavy for the thrusters and S2OH.
Deadlifts should be completed UB.