Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
5 Bent Over Rows
5 Push Press
5 Front Squat
15 Banded Front Pull Aparts
5 Bent Over Rows
5 Push Press
5 Hang Power Cleans
15 Banded Overhead Pull Aparts
5 Bent Over Rows
5 Push Press
5 Hang Squat Cleans
15 Banded Front Pull Aparts
Weightlifting
Push Press (4 Sets of 5 Reps)
Work up to 80% or moderate set of 5 reps with perfect form. Take 2-3 warm-up sets then do 4 working sets. This should NOT be a max. Take 90 seconds rest between sets.
Metcon
Liza Beth (Time)
21-15-9
Hang Squat Cleans (115, 75)
15-12-9
Ring Dips
15-12-9
Strict Chin-ups
HSC scale: (95, 65)(75, 55)(55, 35)
Dip scale: (Box Dips)(Push-ups)(Box Push-ups)
Chin-up scale: (Strict Banded)(Ring Rows)
New benchmark workout that you will see again down the road. Hang squat cleans should be light and effort should be around 85%. 13 minute time cap.