Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Banded Glute Hip Raises
10 Reverse Lunges
Then With Barbell
3 Hang Muscle Snatch
3 Overhead Squats
20 Second Rest
3 Hang Muscle Cleans
3 Front Squats
20 Seconds Rest
3 Power Snatches
3 Overhead Squats
20 Seconds Rest
3 Power Cleans
3 Front Squats
Weightlifting
Overhead Squat (3 Reps Every 90 Seconds For 6 Rounds)
The goal today is to work on refining our OHS so try not to sacrifice your form for heavier loading. Weight should be moderate. No more then 75% of 1RM. Going from rack.
Metcon
Short & Sweet (Time)
3 Rounds
10 Power Cleans (135, 95)
20 Double KB OH Walking Lunges (35s, 26s)
Benchmark workout. Try to beat previous time if you have done workout. The goal is complete power cleans in fast singles or touch n go sets. Completing lunges in as a few of sets as possible. Should be around 90% of max effort today.