Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Mins Jump Rope Practice
5 Deadlifts
5 Hang Muscle Cleans
5 Front Squat
5 Hang Power Clean
5 Power Clean
10 Back Squat
10 Good Mornings
2 Mins Jump Rope Practice
Weightlifting
Back Squat (3 -2 – 1 – 3 – 2 – 1+)
Start at 50% of 1RM build up from there. Using first wave as a judge, second wave should be heavier. Final set is for max reps. Newer athlete or injured: 6 x 4 lighter weight.
Metcon
Backhand (AMRAP – Reps)
In 5 Minutes Complete:
Run 400 meters:
Max Clean and Jerks (135, 95)
3 Minute Rest
In 5 Minutes Complete:
Run 400 meters:
Max Clean and Jerks (135, 95)
Each set should be close to a maximal effort. Don’t go too fast on the run. Clean and Jerks can be singles or touch n go. Score is the lowest number of both sets.