Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
6 Dumbbell Hang Power Cleans
6 Dumbbell Front Squats
6 Dumbbell Push Presses
12 Banded Good Mornings
60 Single Unders
Weightlifting
Front Squat (5-4-3-2-1+)
In 15 minute build to a 1RM Front Squat following the set rep scheme. You should shot to do 2-3 singles 90% and above. Have a plan in place in terms how much weight you’re going to add each set. Rest 90 seconds to 2 minutes between sets. We will be doing some percentage work with this 1RM starting next week.
Metcon
Freshman V2 (AMRAP – Reps)
AMRAP x 7 Minutes
7 DB Power Cleans (50, 35)
7 DB Thrusters (50, 35)
Repeat of a benchmark workout. Effort for this workout should be high, around 90% and allow you to work with minimal resting. If you are in doubt on weight, go lighter and faster. You should be able to do at least the first couple rounds unbroken.
Strength
Metcon (No Measure)
3 Rounds
8 One Leg Dumbbell Romanian Deadlifts Each Side
16 Banded Ab Crunches
Use black or purple band for crunches.