Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Stick
2 Rounds
10 Pass Thrus
10 Snatch Grip Behind Neck Push Presses
10 Overhead Squats
With Barbell
2 Rounds
9 Snatch Grip Romanian Deadlifts
7 High Hang Muscle Snatches
5 Hang Power Snatches
3 Overhead Squats
OR
9 Romanian Deadlifts
7 High Hang Muscle Snatches
5 Hang Power Cleans
3 Front Squats
Weightlifting
Squat Snatch (2 Reps Every 2 Minutes For 10 Rounds)
Over the course of 10 rounds build to a heavy double squat snatch OR practice your technique. Use the first rounds as additional warm-up with light weight. Reps should be touch-n-go. Scale option (2 front squats – with clean from ground)
Metcon
Departed (AMRAP – Reps)
AMRAP x 4 Minutes
500m Row
Max Squat Snatches (115, 75)
4 Minutes Rest
AMRAP x 4 Minutes
500m Row
Max Squat Snatches (115, 75)
This workout is intended to be done at near maximal effort. Whatever load you choose for squat snatches should allow for FAST sets or singles. Dont over pace this one, just go for it. Score is completed reps for both AMRAPs. Scale options (PS + OHS=1 rep)(Thrusters)