Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 x 300m Row
Burgener Warm-up
1. Down & Finish
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Lands (2, 4, 6)
5. Snatch Drops
6. Hang Power Snatch
Once with stick, then bar
Weightlifting
High-Hang Snatch (12 Minutes To Work Up To Heavy 3 Reps)
Focus on form, over weight. Scale option: high hang power snatch + ohs
Metcon
Metcon (AMRAP – Reps)
EMOM x 20 Minutes
Minute 1: 40s Max Calorie Row
Minute 2: 40s Max Double Unders
Minute 3: 40s Max Box Jumps (24, 20)
Minute 4: 40s Max Kettlebell Swings (53, 35)
Minute 5: Rest