Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10 Pass Throughs
10 Reverse Lunges
10 OHS w/ Stick
Then w/ Barbell
15 Overhead Band Pull Aparts
10 Hang Muscle Snatch
15 Front Band Pull Aparts
10 Hang Power Snatches
15 Overhead Band Pull Aparts
10 Overhead Squats
Weightlifting
Hang Power Snatch (3 Reps Every 60 Seconds For 6 Rounds)
Week 2 of hang power snatches. If here last week do 75% of your 1RM snatch. If not, do 70%. Should be heavy enough to feel movement but light enough to practice perfect sets.
Metcon
Complex A (Weight)
4 Rounds
8 Hang Power Cleans (115, 75)
8 Front Squats
8 Push Press
8 Back Squat
8 Good Mornings
8 BB Rows
2 Minute Rest Between Rounds
RX+: (4/2 MUs after each round) This complex should test you physically mentally. Choosing a weight that is light enough to complete all movements without dropping barbell.