Widespread CrossFit – CrossFit

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Warm-up (No Measure)

300 Meter Row


3 Rounds

5 One Arm Russian Swings Each

5 One Arm KB Front Squats Each

5 One Leg KB Romain Deadlifts Each

5 One Arm Rows Each


3 Deadlift + 2 Power Clean + 1 Squat Clean (1 Complex Every 90 Seconds For 6 Rounds)

Final week of percentage work with this complex. Weight should be 80-85% of max or 5-10% heavier than last week. Each complex (3 deadlifts + 2 power cleans + 1 squat clean) performed without removing your hands from the bar.


Metcon (No Measure)

Every 2 Minutes For 10 Rounds

30 Seconds Max Meter Row
Each interval should be a “hard effort” around 80%. While these intervals should be challenging they should be sustainable. Today’s workout should leave your sweating but ready to go for tomorrow’s open workout. The time domain of 30s will challenge the anaerobic lactic system, but how fast you recover with only 90s rest is a test of aerobic fitness. Split class into 2 heats.


Metcon (No Measure)

3 Rounds

25 Double Leg Banded Leg Curls

25 Banded Pull-Throughs
Use black or purple band today

Categories: wod

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