Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Banded Good Mornings
10 Frog Pumps
10 Thoracic Rotations
Then
3 Rounds
3 Hang Muscle Snatches
3 Hang Power Snatches
3 Overhead Squats
6 Birddogs Each Side
Weightlifting
Deadlift (12 Minutes To Work Up To 5 RM)
In 5-7 sets building to 5RM or heavy 5 reps. These should be conventional touch-n-go deadlifts. RX+ athletes add a red band for accommodating resistance. Scale option: 5 x 5 deadlift working up to moderate weight.
Metcon
3 (Time)
30 Power Snatch (115, 75)
30 Overhead Squats (115, 75)
30 Thrusters (115, 75)
A little conditioning with the barbell today. Use a load that will challenge you to complete the 30 reps in 2-3 sets max. 10 minute time cap. Scale option: 30 deadlifts 30 front squats 30 push presses
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)