Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
50 Jumping Jacks
5 Hang Power Clean
5 Front Squat
5 Shoulder Presses
Rest
30 Jumping Jacks
5 Hang Squat Cleans
5 Push Presses
5 Back Squats
Rest
10 Jumping Jacks
5 Squat Cleans
5 Push Jerks
Weightlifting
Clean and Jerk (2 Reps Every 90 Seconds For 10 Rounds.)
Power or squat (same as last week). Weight @ 70% of last week. Reset start position each rep. Newer athletes: 10 x 1 PC+ 1 FS+ 1 PP @ light weight.
Metcon
Elvis (Time)
30 Squat Cleans (185, 125)
Scale weight and/or movement as needed. Weight should be challenging. Reps can be broken however. Newer athletes: 1 PC + 1 FS. 8 minute time cap.