CF120519

Widespread CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

5 Roll Back Split Stretch

10 Birddogs

5 Goblet Squats

5 Jumping Air Squats

Then

3 Rounds

3 Snatch Grip Deadlifts

3 Hang Power Snatches

3 Snatch Grip Push Presses

3 Overhead Squats

Weightlifting

Overhead Squat (Work Up To Heavy Single)

Build to a heavy single or shot for new 1RM over the course of 8-10 sets. Going from rack, only add weight as long as you can maintain form. Warm up / work up sets should look like 5-4-3-2-1-1-1… It is ok to drop from overhead as weight gets heavy. Challenge yourself but be safe. Rest up to 2 minutes between sets. Scale option (front squat)

Metcon

Open Says Me (AMRAP – Rounds and Reps)

AMRAP x 7 Minutes

3 Power Snatch (95, 65)

3 Overhead Squats (95, 65)

30 Double Unders
On paper this one doesn’t look too bad, but dont let that fool you. Proper pacing and scaling will be important to keep output high, 90%. Weight should be light enough so you can go straight from snatches into OHS. Scale options (5 KBS + 5 goblet squats)(20 DUs)(60 singles)

Strength

Metcon (No Measure)

4 Rounds

10 Banded Glute Bridges

20 DB Russian Twists
Using black or purple band take 1 second pause at top of each glute bridge.

Categories: wod

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