Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
30 Jumping Jacks
10 Fire Hydrates Each Leg
10 Banded Good Mornings
Then
2 Rounds
15 Russian KB Swings
15 Goblet Squats
Weightlifting
Front Squat (2-2-2 Reps Every 3 Minutes For 5 Rounds)
Today we are performing “cluster sets” with 15 seconds rest between each 2 reps. Cluster sets allow for more volume with heavier loading. Over 5 rounds build to a challenging set. Start with 2-3 additional warm-up sets getting to 50% for first working set. Shot for 85% of 1RM for last set.
Metcon
Metcon (Time)
30-20-10
Goblet Squats (70, 53)
15-12-9
Power Cleans (185, 125)
Effort/pace should be around 80-85% Focus on being efficient with the barbell. Loading should be heavy enough so you will likely perform fast singles.
L3: (53, 35) (155, 105)
L2: (45, 30) (135,95)
L1: (35, 25)(95, 65)
Strength
Metcon (No Measure)
60 Alt. Glute Marches