Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Burgener Warm-up (stick then bar)
1. Down & Finish
2. Elbows High & Outside
3. Muscle Snatcehs
4. Snatch Lands (2, 4, 6)
5. Snatch Drops
Then
5 Hang Power Snatches
5 Overhead Squats
5 Hang Squat Snatches
Weightlifting
Push Jerk (2 Reps Every 90 Seconds For 10 Rounds)
Weight @ 75% ( 5-10lb heavier than last week). Newer athletes: 5 x 5 focusing on technique
Metcon
Three Wise Men Tribute (3 Rounds for reps)
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
Scale movements and/or weight as needed. Weights should not be heavy. Hang Snatch Scale: 1 HPS + 1 OHS