CF061319

Widespread CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

5 One Arm Russian Swings Each

5 Goblet Squats

5 One Leg Romanian Deadlifts Each

5 One Arm Bent Over Rows Each

10 Banded Glute Bridges

Weightlifting

Back Squat (5 Reps Every 2 Minutes For 3 Rounds)

Today we start a new speed-strength wave for the Back Squat – you’ll see this percentage work for the next 3-weeks. The goal isn’t necessarily to be explosive, but to be efficient for all sets. Weight will be at 75% of 1RM for all sets. Take 3 warm-up/work-up sets to get to weight.

Metcon

Night King (Time)

4 Rounds

10 Power Cleans (135, 95)

20 Alternating Front Rack Reverse Lunges (135, 95)

30 Russian KB Swings (70, 53)
New benchmark workout today. You will feel this one in my glutes for sure. If any doubt go lighter than you think on barbell. 20 minute time cap.

L3: (115, 75) (53, 35)

L2: (95, 65) (35, 26)

L1: (75, 55) (26, 18)

Categories: wod

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