Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
2 Rounds
5 Sumo Stance Romanian Deadlifts
5 Muscle Cleans
5 Push Press
10 Reverse Lunges (5 each leg)
5 Good Mornings
5 Single Leg Glute Bridge Each
Weightlifting
Clean and Jerk (2 Reps Every 60 Seconds For 5 Rounds)
This is second week of this complex. If you were here last week then weight should be 75-80% of 1RM or 5% higher. Take a 10 second pause between each rep. Utilize the pause between reps to focus on perfect technique.
Back Squat (5 Reps Every 2 Minutes 30 Seconds for 3 Rounds)
This is second week of back squats. Weight should be 80% of 1RM. Going from rack. Weight should be 75-80% of 1RM. Focus is on technique (flat back, chest up, knees out)
Metcon
Fool In The Rain (Time)
30-20-10
Wallballs (20, 14)
21-15-9
Deadlifts (225, 155)
New benchmark workout. This workout should be done at a high-effort, around 90%. This workout is intended to be done with unbroken wallballs and fast sets of touch n go deadlifts. Deadlift weight should be a moderate weight and something that can be done in no more than 2 sets. Rx+:(275, 185) (30, 20 wallballl). 10 Minute time cap.
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)
Strength
Metcon (No Measure)
3 Rounds
25 KB Marches Each Side