Widespread CrossFit – CrossFit
Warm-up
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
Weightlifting
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.
Metcon
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.