Widespread CrossFit – CrossFit
Warm-up
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
Weightlifting
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
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
Strength
Metcon (No Measure)
100 Banded Pull Throughs
Using green band