Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
8 Deadlifts
8 Front Squats
6 Back Squats
6 Good Mornings
4 Muscle Cleans
4 Strict Press
2 Power Cleans
2 Push Press
2 Squat Cleans
2 Push Jerks
Weightlifting
Clean and Jerk (2 Reps Every 90 Seconds For 10 Rounds)
Power or squat (same as last week). Weight @ 75%. Newer athletes: 10 x 1 PC+ 1 FS+ 1 PP @ light weight.
Metcon
Sandstorm (2 Rounds for reps)
AMRAP x 5 Minutes
10 Burpees
5 Power Cleans (155, 105)
3 Minutes Rest
AMRAP x 5 Minutes
10 Burpees
5 Power Cleans (155, 105)
Weight should be challenging. Break up reps however. Go hard pace on runs. Shoot to match score from first AMRAP.