Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
250m Row
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
20s Pigeon Pose each side
*Add Weight For Second Round
Weightlifting
Deadlift (15 Minutes To Work Up To Heavy Double)
Take 6-7 sets to build to a heavy (not necessarily max) tough n go double. Increase rest intervals on heavier sets.
Metcon
Metcon (Time)
10 Squat Cleans (135, 95)
10 Box Jumps (30, 24)
8 Squat Cleans (165, 115)
10 Box Jumps
6 Squat Cleans (185, 125)
10 Box Jumps
4 Squat Cleans (205, 135)
Take 5 minutes to warm-up/ work up clean weight before starting. Weights should start off relatively light and become more challenging as the workout progresses. Break up sets, however needed. Box Jumps should be little higher then normal. .14 minute time cap