Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds of:
10 Overhead Squats (Stick)
5 Reverse Lunges Each
Then with Barbell
2 Rounds
5 Muscle Snatches
5 Overhead Squats
5 Back Squats
Weightlifting
Squat Snatch (2 Reps Every 2 Minutes For 8 Rounds)
Adding weight each round, working to moderate / heavy double. Dont compromise form for more weight. Must hold onto bar for 2 reps. Scale option: 1 Power Snatch + 2 Overhead Squats
Metcon
Tugboat V2 (AMRAP – Rounds and Reps)
AMRAP x 8 Minutes
8 Power Cleans (115, 75)
8 Lateral Burpees
Looking for fast but consistent pace for whole time. Weight should be light enough for unbroken sets at least for first half.