Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Bird Dogs

10 Banded Good Mornings

10 Standing One Legged Glute Raises


2 Rounds

5 Deadlifts

4 Hang Power Cleans

3 Front Squats

2 Squat Cleans


Back Squat (15 Minute To Work Up To Heavy Double or 2RM)

Take 6-8 sets to build to a heavy double or new 2RM. The goal is to hit your current 1RM for 2 today. Take 60 seconds -2 minutes rest between sets, increasing your rest interval as the weight gets heavier. Beginners do 5×5 at moderate weight working on form.


Southie (Time)

45 Deadlifts (155, 105)

30 Hang Power Cleans (155, 105)

15 Squat Cleans (155, 105)
L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

Benchmark workout from October. The goal of this piece is to focus on being efficient with the barbell. Effort should be around 80-85% and loading should be moderate to heavy for the squat cleans, likely a weight you’ll perform singles with. 10 minute time cap.

Categories: wod

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