Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
Then With Stick
2 Rounds
10 Pass Throughs
10 Around The Worlds
10 Cook Squat w/ OH Reach
10 Thoracic Rotations (total)
Then With Barbell
2 Rounds
7 Hang Muscle Snatches
5 Behind The Neck Snatch Grip Push Presses
3 Overhead Squats
Weightlifting
Power Snatch (12 Minutes To Build To Moderate 3 Reps)
In 5-7 sets building to a moderate 3 reps. This is not meant to be max but to practice technique and prepare you for the metcon. Reps should be unbroken.
Rest 60-90 seconds between sets.
Metcon
Metcon (No Measure)
EMOM x 20 Minutes
Minute 1: 100 Meter Run
Minute 2: 30 Russian Twists
Minute 3: 6 Power Snatch (115, 85)
Minute 4: 100 Meter Row
Minute 5: 30 Mountain Climbers
Today is a breathing/pacing piece where we want consistency across the board. Nothing is intended to be overly taxing for this workout. No medball with mountain climbers today , just touch ground with both hands. Half of class start on run, other half on row. Everyone does PS together.
Strength
Metcon (No Measure)
Accumulate
50 Overhead Banded Pull Aparts
50 Front Banded Pull Aparts
