Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 One Arm KB Swings (each arm)
5 Power Snatches
5 Overhead Squats
70m Run
With stick
Weightlifting
3 Position Snatch Complex (3 Reps Every 2 Minutes For 5 Rounds)
High Hang Snatch + Hang Snatch + Full Snatch
Can be power or squat snatch. Increase weight each successful round (looks good, feels good). If you did this 2 weeks ago, shot to go 5-10lbs heavier, keeping good form.
Metcon
Metcon (Weight)
Teams of 2
Every 1:30 Minutes For 6 Rounds
70m Sled Drag (100, 50)
Weight should be light enough to sprint.
