Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
With Stick
10 Around the World
10 Pass Thru
10 Overhead Squats
10 Hang Muscle Snatch
10 Overhead Squats
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
Weightlifting
Front Squat (3 Reps Every 90 Seconds For 6 Rounds)
Today is week of 1 Paused Front Squat percentage work. We’ll be doing this for the next 3 weeks. All sets should be perfect execution and relatively fast. Pause at the bottom of the squat for 1 ONE THOUSAND count. The pause is intended to break up the phases of the lift.Weight should be 75% of 1 Rep Max Front Squat. There should be zero hesitation out of the hole.
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Today is a repeat of Crossfit Open 11.1 and 14.1. With any Open workout pacing is key early on. The first 7 minutes pacing should be a consistent 85% with the last 3 minutes “balls to the wall” and not hold anything back. This workout is a classic piece that looks much easier than it actually is. Scale Options (60 Single Unders)
Strength
Metcon (No Measure)
100 Banded Pull Throughs