Widespread CrossFit – CrossFit


Warm-up (No Measure)

50 Jumping Jacks

5 Deadlifts

4 Muscle Cleans

3 Front Squats

5 Bent Over Rows

50 Jumping Jacks

5 Deadlifts

4 Power Cleans

3 Front Squats

10 Ring Rows


Front Squat (15 Minutes To Work Up To Heavy Double or 2RM)

Build to a 2RM in as many sets as needed. Have partner count 3 ONE THOUSAND in bottom of each rep. Make sure you stay tight in your bottom position. 85% of current 1RM is a good goal. Beginner 5×5 work up to moderate weight, no pause.


Metcon (5 Rounds for time)

Every 4:00 For 5 Rounds

6 Deadlifts (225, 155)

9 Pull-ups

12 Goblet Squats (53, 35)
RX+ (255, 165)(C2B PUs) Deadlifts are intended to be heavier and done touch n go. Should have at least 2:00-2:30 of rest for each round so all sets need to be done UB or as close to it as possible. Effort today should be around 80-85%. PU scale: (Banded)(Jumping)(Ring Rows)

Categories: wod

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