Widespread CrossFit – CrossFit

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Warm-up (No Measure)

Row 250 Meters

3 Rounds

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Bent-over Rows

5 Goodmornings


Power Clean (3 Reps Every 90 Seconds for 6 Rounds)

Today is first week of Power Clean progression. All reps should be fast and aggressive. Take 3 sets to work up to 75% of 1RM from this past Monday.

Bulgarian Split Squats (5 Reps Each Leg Every 90 Seconds for 4 Rounds)

Using a 12 – 18 inch box, take 2 warm up sets with each leg, 1 with no weight and 1 with weight, working up to a light to moderate weight.


Metcon (No Measure)

8 Rounds

Every 2 Minutes

20 Seconds Sled Push (45, 25)
Slightly different sled push workout. Work for 20 consecutive seconds – doesn’t matter where stop. Looking for 100% effort on each set. This may not look as sexy on paper, but is an incredibly effective way to train the anaerobic system. Rest period is not enough for “full recovery” but enough to sustain high effort.

RX+ (60, 40)


Metcon (AMRAP – Rounds)

Single Arm Farmers Carry
Max 100 Ft. Trips in 5 Minutes. Alternate sides every 100 feet. Go as AHAP.

Categories: wod

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