Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
20 lunges
10 Burpees
3 Rounds
3 Muscle Cleans
3 Front Squats
3 Power Cleans
Weightlifting
Front Squat (15 Minutes To Work Up To A 1RM Or Heavy Single)
Build to a 1RM Front Squat over the course of 8-10 sets (5,3,3,2,2,1,1). Have a plan in place in terms of how much weight you’re going to add each set. Make bigger weight jumps early on while fresh. Scale option 5X5 at a moderate weight.
Metcon
Full Speed (Time)
21-15-9
Power Cleans (135, 95)
Bar Facing Burpees
New benchmark workout which is meant to be done at “balls to the wall” pace. Don’t try to pace this one, just go for it! Power cleans should be light/fast and done in no more than two sets. 9 minute time cap.
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)