Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
8 Romanian Deadlifts
8 Front Squats
8 Push Presses
8 Back Squats
8 Good Mornings
8 Bent Over Rows
Weightlifting
Front Squat (2 Reps Every 90 Seconds For 5 Rounds)
3rd and final week of pause front squat work. This week weight should be 80% or 5% heavier then last week, as long as all sets looked good last week. Take one one thousand pause in bottom of each squat to break up phases of lift.
Metcon
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Today’s Open WOD is a tough one that you can easily redline on. Shoot for singles on clean and jerks and break your T2B into manageable sets early.Scale option: (Hanging Knee Raises)(Laying Leg Raises)
Strength
Metcon (No Measure)
100 Banded Pull Throughs
Use extra wide stance