Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
20 Jumping Jacks
10 Pass Throughs
Burgener Warm-up (No Measure)
3 Down & Up
3 Elbows High & Outside
3 Muscle Snatches
3 Snatch Lands (2 in, 4 in, 6 in)
3 Snatch drops
3 Hang Power Snatches
First round with stick, second with barbell
Metcon
Metcon (Time)
5 Rounds
300 Meter Row
15 Hang Power Snatch (75, 55)
10 Pull-ups
60 Seconds Rest
Today the goal is to come up with a strategy that allows for a consistent 75-80% pace. Keep in mind there is a lot of pulls and grip in this workout. The snatches today are intended to be light. Pull-ups should be done in 2 sets or less. RX+ (95,65)(c2b pullups) Scale option (kipping banded)(ring rows)
Strength
Metcon (No Measure)
90 Banded Pushdowns