Widespread CrossFit – CrossFit


Warm-up (No Measure)

100 Jumping Jacks

Then With Barbell

2 Rounds

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Power Cleans

10 Goblet Squats


Ankle Mobility: 2 x 20s each leg

Pigeon Pose x 2 x 20s each side.


Back Squat (15 Minutes To Work Up to Heavy Triple or 3RM)

Take 1 second pause in bottom of each rep. Work through 8-10 sets adding weight each set, with 90 seconds rest between sets. Have a plan in mind before starting. The 1 second pause is merely to break up phases of the lift. Make sure it’s a full one-one thousand. Beginners: 5×5 back squat work up to moderate weight


Lights Out (Time)


Power Cleans (165, 115)


Goblet Squats (53, 35)
RX+: (185, 125)(70, 53) Power cleans and goblet squats are intended to be heavy and can be broken up however. The objective today is to perform all sets of power cleans efficiently with a challenging load and manage fatigue on goblet squats. 12 minute cut off

Categories: wod

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