Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Then
2 Rounds
5 Muscle Cleans
3 Push Press
5 Power Cleans
3 Push Press
5 Front Squats
3 Push Press
5 Squat Clean Thrusters
60 Seconds Rest Between Rounds
Mobility
Worlds Greatest Stretch: 20 seconds on each pose
Weightlifting
Back Squat (15 Minutes To Work Up To 1RM)
Work through 7-9 sets, adding weight each set. Take 90sec-2min rest between sets. First 3-4 sets to 3-4 reps, then drop to singles. Don’t spend too much energy on higher rep during work up sets. Shoot to beat current 1RM by 5-10lbs.
Metcon
Metcon (AMRAP – Rounds)
Death By Squat Clean Thrusters
Min 1: 1 Squat Clean Thruster (135, 95)
Min 2: 2 Squat Clean Thrusters
Min 3: 3 Squat Clean Thrusters
Min 4: 4 Squat Clean Thrusters
Goal it to make as far as possible or minute 10. Score of number of complete rounds. Newer athletes: EMOMx7: 7 DB Thrusters 30 Singles