Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Jumping Jacks

10 Banded Pass-Thru

20 Banded Pull-Aparts

20 Banded Pull-Aparts

5 Shoulder Presses

5 Push Presses

5 Push Jerks


Push Jerk (2 Reps Every 60 Seconds For 6 Rounds)

Sub-maximal work with the push jerk for upper-body pushing strength. Take 2-3 warm up sets to get to 70-75% of your 1RM, then keep that weight for all working sets. Reps should be explosive from the shoulders.

Close Grip Floor Press (Work Up To Heavy 5 Reps)

Take 15 minutes or 6 sets to build to a heavy 5 reps. This is not necessary a 5 rep max. Rest 90 seconds in between sets.


Metcon (No Measure)


Banded Hammer Curls

Banded Triceps Pushdowns
Use as heavy/big of a band as you would like. It should be challenging.

Categories: wod

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