Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Air Squats
10 Banded Front Pull-aparts
10 Banded Overhead Pull-aparts
5 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.
Weightlifting
Hang Power Snatch (3 Reps Every 90 Seconds For 7 Rounds)
Lets take advantage of all those extra calories consumed yesterday and move some weight. Build to a heavy but perfect set of 3 over the course of 7 sets. Take 1-2 sets to warm up / work up to starting weight. Perform either power or squat various based on ability. Scale option (hang power clean)
Hang Snatch (3 Reps Every 90 Seconds For 7 Rounds)
Back Squat (3 Reps Every 3 Minutes For 5 Rounds)
These are 1 1/4 back squats. Build to heavy but perfect set of 3 over the course of 5 sets. Take 1-2 sets to warm up / work up to starting weight. This is a good variation to increase time under tension and build rigidity in the bottom of the squat.
Front Rack Lunge (3 Sets of 20 Reps)
With dumbbells place on each shoulder perform lunges across gym. Take 1-2 warm-ups / work up sets to find weight. Weight should be challenge but sets should be unbroken. Take 2 minutes rest between sets.