Widespread CrossFit – CrossFit


Warm-up (No Measure)

400m Run


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


Worlds Greatest Stretch: 20 seconds on each pose


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 (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

Categories: wod

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