Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

50 Singles

10 Banded Good Mornings

10 Reverse Lunges

Then 2 Rounds

4 Deadlifts

4 Muscle Cleans

4 Front Squat

4 Push Press

4 Good Mornings

4 Back Squats


Power Clean (15 Minutes To Work Up To 1RM)

Work up to a 1RM or heavy single power clean. Start with sets of 3 and gradually move to singles as weight increases. Rest up to 2 minutes between heavy singles as you approach your 1RM. As always focusing on technique, adding weight only if form permits.


Metcon (Time)

30 Thrusters (95, 65)

30 Burpees

30 Thrusters
This metcon should be quick and performed around 90-95% effort. Weight should be light and you should be able to complete big sets. 9 minute time cap


Metcon (No Measure)

100 Banded Pull Throughs
Using green band

Categories: wod

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