Widespread CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

2 Minutes of Jump Rope

Then With Barbell

5 Hang Muscle Cleans

5 Power Cleans

5 Push Press

5 Barbell Curls

5 Overhead Bent Over Rows

5 Reverse Grip Bent Over Row

5 Inchworm Pushups


Hang Power Clean + Push Press + Push Jerk (1-1-1 Reps Every 60 Seconds For 5 Rounds)

Second week of this C&J complex. Again we are working on efficiency with these movements. All sets are intended to be done for speed/efficiency, not load. The weight should be at 75% (5% heavier than last week) or heavy enough to be challenging but not too heavy that your form will be affected. Keep same weight for all rounds.


Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
This is a well known CF benchmark workout. This workout should be done near maximal effort. weight and how you break up the reps should allow consistent pacing with minimal rest.

Categories: wod

Previous Post:


Next Post: