CF052118

Widespread CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rounds

10 Banded Glute Bridges

10 Reverse Lunges

Then

2 Rounds

5 Deadlifts

5 Muscle Cleans

5 Push Press

5 Back Squats

20 Seconds Rest

3 Power Clean

3 Front Squat

3 Push Jerk

3 Back Squats

Weightlifting

Clean and Jerk (15 Minutes To Work Up To Heavy Single or 1RM)

Take as many sets as needed to work up to 1RM. Take as much rest as needed between sets. As style / combination of C&J is permitted. Make sure form is still the priority. Don’t get sloppy. We will be starting a C&J cycle at end of the month, so an accurate number is important.

Back Squat (15 Minutes To Work Up to Heavy Single or 1RM)

Take 6-8 sets to work up to 1RM. Sample warm-up/work up sets might look like 5,4,3,2,1,1,1‚ĶAsk for a spot if needed. Make sure form is still the priority. Don’t get sloppy.

Strength

Metcon (No Measure)

4 Rounds

7 One Legged DB Romanian Deadlifts Each side

7 Deadbugs Each Side

14 Alt DB Step-up + High Knee

Categories: wod

Previous Post:

«

Next Post:

»