Widespread CrossFit – CrossFit

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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


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)


Fool In The Rain (Time)


Wallballs (20, 14)


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)


Metcon (No Measure)

3 Rounds

25 KB Marches Each Side

Categories: wod

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