Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
250m Row or 200m Run
10 Romanian Deadlifts
10 Front Squats
10 Hang Muscle Cleans
10 Bent Over Rows
10 Walking Lunges
250m Row or 200m Run
Weightlifting
Hang Power Clean (3 Reps Every 60 Seconds For 5 Rounds)
Working on becoming efficient with touch n go hang power cleans today. Keep weight light to moderate 60-70%. Same weight for all sets.
Metcon
MJ (Time)
500m Row
20 Hang Power Cleans (135, 95)
50 Walking Lunges (BW)
2 Minutes Rest
500m Row
20 Hang Power Cleans
50 Walking Lunges
2 Minutes Rest
500m Row
20 Hang Power Cleans
50 Push-ups
Today’s metcon will challenge your lungs as this piece works the body head to toe. Pacing needs to be on point, so shoot for 75% of max effort. Hang power cleans should be capable of being done in 3-4 sets. 25 minute time cap.