Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
10 Banded Good Mornings
10 Glute Bridges
5 Shoulder Presses
5 Push Presses
5 Push Jerks
10 Banded Good Mornings
10 Glute Bridges
5 Front Squats
5 Power Clean & Jerks
5 Squat Clean & Jerks
10 Banded Good Mornings
10 Glute Bridges
Weightlifting
Clean and Jerk (2 Cleans + 1 Jerk Every 60 Seconds For 4 Rounds)
Week 1 of Clean + Jerk wave. Sets should be challenging, but smooth. Do same clean and jerk variation as you did for Monday’s 1RM. Weight should be moderate or 80% of 1RM
Clean and Jerk (1 Cleans + 1 Jerk Every 60 Seconds For 3 Rounds)
Week 1 of Clean + Jerk wave. Sets should be challenging, but smooth. Do same clean and jerk variation as you did for Monday’s 1RM. Weight should be moderate or 90% of 1RM
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Benchmark Open Workout. As with every open WOD pacing is important. Snatches should be light. Snatch scale: C&Js. DU scale: (15 DUs)(30 Singles)