Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
50 Jumping Jacks
5 Power Cleans
5 Front Squats
5 Sumo Deadlifts
5 Bar Facing Burpees
Then
10 Standing Glute Leg Raises Each
Weightlifting
Sumo Deadlift (3 Reps Every 90 Seconds For 8 Rounds)
Superset with 3 Box Jumps (30, 24). Weight at 60%. Keep same weight for all rounds. Reset on each rep and establish a perfect set-up position. Reps should be fast and explosive, if not lower weight.
Metcon
Down Range (Time)
2 Rounds
10 Power Cleans (155, 105)
15 Front Squats (155, 105)
20 Bar Facing Burpees
Rest 5:00
Weight should be challenging. Cleans should be fast singles and front squats should be capable of being done in 2 sets or less. Goal is to have second round to be within 10s of first round time. 5 minute time cap per round. (15 minute time cap total)