Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
250m Row
15 Banded Pull Aparts
5 Yoga Pushups
Then,
3 Rounds
3 Strict Press
2 Push Press
1 Push Jerk
Weightlifting
Push Jerk (3 Reps Every 90 Seconds For 6 Rounds)
2nd of three weeks focusing on Push Jerk. Working from the rack today. Weight should be 75% of 1RM. Keep same weight for all sets. Reset each rep. The goal is to be efficient/fast today. Scale Option: Push Press 5×5, light to moderate weight.
Metcon
Metcon (Time)
4 Rounds
500 Meter Row
15 Toes-2-Bar
30 Kettlebell Swings (53, 35)
2 Minutes Rest Between Rounds
Each row interval should be close in effort and time. KB weight choices are intended to be light and completed in 2 sets. Score is total time including rest. 24 minute time cap.