Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Deadlift
5 Muscle Clean
5 Front Squat
5 Strict Press
5 Power Clean
5 Front Squat
5 Push Jerks
Mobility
5 minutes soft tissue work: foam roller or lacrosse ball, focusing on adductors and IT bands
Weightlifting
Clean and Jerk (2 Reps Every 90 Seconds For 8 Rounds)
Power or squat (same as last week). Weight @ 80%. Newer athletes: 10 x 1 PC+ 1 FS+ 1 PP @ light weight.
Metcon
Metcon (Time)
21-15-9
Thrusters (95, 65)
Burpees
Scale weight and movement as needed. Weight should be light. Go hard.
10 minute time cap. Warm up: 2 rds of 3 thrusters 3 burpees