Widespread CrossFit – CrossFit
Warm-up
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
Weightlifting
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
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.
Strength
Metcon (No Measure)
3 Rounds
20 Banded Pull-Through
10 Bird Dog Each Side