Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
2 Rounds
8 Deadlifts
8 Muscle Cleans
8 Push Press
8 Front Squat
8 Back Squats
8 Good Mornings
Weightlifting
Power Clean (3-3-2-2-1-1-1)
15 minutes to build to a 1RM or heavy single over the course of 7-9 sets. Rest 60 seconds – 2 minutes between sets. Take 2-3 additional warm up sets of 5-7 reps before first working set of 3. The goal is to beat your current 1RM by 5#s.
Metcon
Metcon (AMRAP – Reps)
AMRAP X 7 Minutes
Squat Clean Thrusters (155, 105)
This metcon should be quick and performed around 90-95% effort. Loading today should be relatively heavy but you should be able to complete fast singles. Find a s ready pace but push hard the last couple of minutes if you have gas in the tank.
Rx+:(185, 125)
L3: (135, 95)
L3: (115, 75)
L1 (95, 65)
Strength
Metcon (No Measure)
Tabata
(20 Sec On / 10 Sec Off)
8 Rounds
Double Crunches