Widespread CrossFit – CrossFit
Warm-up
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
Weightlifting
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
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)