Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Bird Dogs
10 Banded Good Mornings
10 Standing One Legged Glute Raises
Then
2 Rounds
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Squat Cleans
Weightlifting
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.
Metcon
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.