Widespread CrossFit – CrossFit

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Warm-up (No Measure)


Romanian Deadlifts

Muscle Clean

Front Squat

Front Rack Reverse Lunge

Bent Over Row


Worlds Greatest Stretch: 20 seconds each position


Front Squat (3-2-1-3-2-1)

Pecentages: 3@60%, 2@70%, 1@80%, 3@80%, 2@85%, 1@90%

The purpose of using a “wave” format is to prime the CNS for heavier sets. Use the first wave of 3-2-1 to prepare you for the last wave of 3-2-1 which should be heavier. Take 2 minute rest between sets. Your score will be weight for last single.


The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Benchmark workout that we have done in past and will do again. Each interval should remain around 80-85% of max effort. Come up with a strategy so you can sustain your pace for 3 minute 5 times. PC weight should be light, so you can go unbroken whole time. Each round you will start back where you left over. Your score is total number of completed rounds.

Categories: wod

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