Widespread CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

2 Rounds

20 Box Toe Touches

7 Deadlifts

7 Muscle Cleans

20 Box Toe Touches

7 Front Squats

7 Push Press

20 Box Toe Touches

7 Back Squat

7 Good Mornings


Back Squat (5 Reps Every 60 Seconds For 4 Rounds)

Two different reps schemes today for back squats.

First complete 4 x 5 at 50% of 1RM. This should be “speed” sets, meaning complete the 5 reps as fast as possible.. Take one depth breath and hold it until you complete all 5 reps.

Back Squat (3 Sets of 2 Reps)

Then complete 3 sets of 2 reps working up to heavy double. Taking 2 minutes rest between sets. Last set should be aroound 85-90% of 1RM.


Metcon (AMRAP – Reps)

4 Rounds

20 Seconds of Max Squat Cleans (155, 105)

2 Minute Rest Between Rounds
L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

Go for it on this workout today, 100% effort. Loading should allow you to move for 20 seconds without stopping but be challenging. All rounds should have a similar rep count. Your score will be the total number of reps for 4 rounds. You should need the entire 2 minutes to repeat your efforts.


Metcon (No Measure)

3 Rounds

20 Banded Pull-Through

10 Bird Dog Each Side

Categories: wod

Previous Post:


Next Post: