Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200 Meter Run
8 Bent Over Rows
8 Muscle Cleans
8 Shoulder Presses
8 Thrusters
8 Barbell Curls
15 Banded Pull-aparts
Altnerate between overhead and front
Weightlifting
Push Press (15 Minute To Work Up To Heavy Triple)
Take 7-8 sets to work up to heavy triple, (around 80% of 1RM). This is not necessary your 3 RM, just a heavy set. Take 60-90 seconds between sets.
Metcon
Metcon (Time)
75 Bent Over Rows (45, 35)
50 Barbell Curls
50 Shoulder Presses
50 Barbell Tricep Extensions
75 Hang Muscle Cleans
Today’s “metcon” is more of grip tester. This is done with an empty barbell on purpose as your forearms will be the limiting factor. Even still, challenge yourself to go for big sets while keeping your form on point. 5 lateral burpees over bar penalty every time to put down the bar, to be assessed at end. 15 minute time cap.