Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
Then
2 Rounds
20 Jumping Jacks
10 Push Press
10 Bent-over Row
10 Alternate Box Step-ups
30 Banded Overhead Pull-Aparts
Weightlifting
Push Jerk (3 Reps Every 90 Seconds For 5 Rounds)
Today is Week 2 of our push jerk progression, based off your max from 3/29. You will complete 6 sets of 3 reps at 75-80% for all sets. Reset on shoulders between reps (no rebounding).
Metcon
Metcon (Time)
4 Rounds
8/5 Strict C2B Pull-ups
20 Alt. DB Box Step-ups (35, 20)(20in,18in)
400 Meter Run
2 Minutes Rest Between Rounds
We are looking for 80% effort here. Should have about 2.1 work to rest. Plan on trying to push hard on the run and anticipate grip to fatigue by the 3rd round. Scaling your strict pull-ups correctly today will be important. 25 minute time cap. Scale options (6/4 Strict PUs)(7 Bar PUs)((10 Ring Rows)(20/17 Bike)
Strength
Metcon (No Measure)
75 Banded Pulldowns
75 Banded Facepulls
Use red or black band