Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

5 KB Squat Jumps

5 Goblet Squats

5 Russian Swings

5 Lateral Goblet Squats each

5 Russian Swings


30 Seconds Each Side, World’s Greatest Stretch


Deadlift (3 Reps Every 90 Seconds for 9 Rounds)

Week 2 of Speed Work. The purpose is to develop explosive force. Use red resistance band draped over barbells and if here last week weight at 60% or add 5% to last weeks loading. Remember these are fast and there should be zero hesitation with these sets. Reset on each rep of deadlift. These are NOT touch & go so maintain a good set-up position at the start of each rep. Superset with 5 KB Squat Jumps. Keep KB weight light to moderate


Metcon (No Measure)

6 Rounds

30 Meter Sled Push (45, 25)

100 KB Foot Farmer Carry (70, 53)

20 Second L-Sit Hold

2:00 Rest
Today’s focus is on General Physical Preparedness (GPP) work and to build your aerobic base and expedite recovery. L-Sits performed using box. Effort should be around 90%. Get through as many as can in 20 minutes. RX+ Option L-Sits using rings.

Categories: wod

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