Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
100 Meter Run
5 Romanian Deadlifts
5 Sumo Deadlifts
5 Front Squats
5 Front Rack Reverse Lunges
5 Good Mornings
5 Bent-over Rows
Weightlifting
Front Squat (3 Reps Every 60 Seconds For 6 Rounds)
Final week of dynamic (speed) work. No pause today! If you were here last week then weight this week is at 75-80%. You should be able to explode out of the hole on every front squat so drop weight if needed. Complete all Front Squats before moving on to Romanian Deadlifts.
Romanian Deadlifts (5 Reps Every 60 Seconds for 3 Rounds)
Use same weight as Front Squat. Form should be strict and reps controlled.
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 2
AMRAP X 20 Minutes
0:00-5:00
100 Foot Farmer DB Carries (50, 35)
5:00-10:00
20 Goblet Squats (70, 53)
20 Russian KBS
20 Hollow Rocks
10:00-15:00
10 KB Reverse Lunges (70, 53)
10 Burpees
15:00-20:00
100 Foot Farmer DB Carries (50, 35)
Today is a General Physical Preparedness partner workout. One person will work at a time with reps being broken evenly between partners. Looking for 75-85% effort depending on how you are feeling. Your HR will be elevated for the entire workout so don’t underestimate the value and demand of this work. Score is ???