Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Banded Good Mornings
10 Banded Pass Throughs
10 Reverse Lunges
Then
2 Rounds
5 Goblet Squats
5 Russian Kettlebell Swings
5 Hang Muscle Snatches
5 Hang Power Snatches
Weightlifting
Box Front Squats (Work Up To 1RM)
In 15 minutes work up to 1RM or heavy single box front squat. Warm up / work up sets should look something like 4-3-3-2-2-1+ Take 2 minutes rest between your heavy singles. Box height should be parallel.
Metcon
Snatch Balls (AMRAP – Reps)
AMRAP x 7 Minutes
7 Power Snatch (95, 65)
10 Wall balls (20, 14)
Couplet workout is short, but challenging. Avoid going out too hard. Pace yourself early and make a push in the last couple of minutes if you have gas in the tank. Snatch weight should be light enough to go unbroken throughout.