Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
8 Hang Muscle Clean
8 Shoulder Press
8 Bent-over Rows
10 Band Pull-aparts (overhead)
20 Jumping Jacks
Strength
Pull-ups (4 Sets of Max Reps)
Chin-up grip. RX: Strict Pull-ups. Scale: Bar Pull-ups or jumping pull-ups Max set up to 10 reps. Score is lowest number of 4 sets. 60 seconds rest between movements.
Ring Dips (4 Sets of Max Reps )
RX: Strict Ring Dip, Scale: Self-assested Ring Dips, Banded Ring Dips, or Bar Dips. Max set up to 10 reps. Score is lowest number of 4 sets. Shoot to go more difficult option or more rep then last week. 60 seconds rest between movements.
Metcon
Metcon (Time)
30 Wallballs (20, 14)
20 Toes-2-Bar
10 Snatches (135, 95)
20 Toes-2-Bar
30 Wallballs
3 Minute Rest
15 Wallballs
10 Toes-2-Bar
5 Snatches
10 Toes-2-Bar
15 Wallballs
Snatches can be power or squat. Weight should be challenging. Shoot to unbroken on wallballs. 15 minute cut-off.