Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
50 Jumping Jacks
Then
10-8-6-4-2
Bend Over Rows
Hang Muscle Cleans
Push Press
Barbell Curls
Weightlifting
Hang Power Clean + Push Press + Push Jerk (1-1-1 Reps Every 60 Seconds For 5 Rounds)
Today and for the next two weeks we are working on efficient movement with HPC + PP + PJ. All sets are intended to be done for speed/efficiency, not load. The weight should be at 70% or heavy enough to be challenging but not too heavy that your form will be affected. Keep same weight for all rounds.
Metcon
Metcon (AMRAP – Reps)
5 Rounds
30s Work/30s Rest
Russian KBS (70, 53)
Reverse Lunges
Hollow Rocks
Bent Over Rows (135, 95)
Looking for consistent movement at a lower effort (70%) for 30 seconds. Your score is total number of completed reps.