Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Stick
2 Rounds
10 Pass Throughs
10 Hang Muscle Snatches
10 Snatch Grip Behind Nick Push Presses
10 Overhead Squats
Then With Barbell
3 Rounds
7 Snatch Grip Romanian Deadlifts
5 Hang Power Snatches
3 Power Snatches
Weightlifting
Power Snatch (2 Reps Every 90 Seconds For 10 Rounds)
Over the course of 10 sets build to heavy double. If form permits, shot for 85% of 1RM Reset each rep.
Squat Snatch (2 Reps Every 90 Seconds For 10 Rounds)
Metcon
Nor’easter (AMRAP – Reps)
AMRAP x 15 Minutes
15 Wallballs (20, 14)
5 Power Snatches (115, 75)
10 Toes-2-Bar
Repeat benchmark workout that will challenge you from head to toe. Start off at a moderate effort/pace for the first 10 minutes and slowly increase intensity to 80%. Power snatch weight should be light enough to go unbroken throughout. Wallballs and T2B should be done in 2-3 sets to manage shoulder fatigue.
Strength
Metcon (No Measure)
2 Rounds
2 Minutes Max Reps Banded Double Hamstring Curls
2 Minutes Max Reps Abs Crunch
Leg off ground at 90% for crunches