Widespread CrossFit – CrossFit

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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


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.


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)


Metcon (No Measure)

100 Banded Pull Throughs
Use extra wide stance

Categories: wod

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