Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
2 Rounds
5 Russian KBS
5 Romanian Deadlifts
5 Muscle Cleans
3 Power Cleans
3 Push Press
3 Front Squats
Weightlifting
Squat Clean + Push Jerk (15 Minutes To Work Up to Heavy/Moderate Complex)
Complex is 2 Squat Cleans PLUS 1 Push Jerk. We don’t do Squat Cleans very often so while the weight should be challenging the focus is on perfecting your technique – form over load. This is not intended to me a max effort but rather to prepare you for the metcon . Scaled athletes Moderate/Heavy 2 Power Clean PLUS 1 Push Press.
Metcon
Gameday (Time)
30 Front Squats (155, 105)
30 Lateral Burpees
5 Minute Rest
30 Power Cleans (155, 105)
30 Lateral Burpees
Each section of this workout is intended to be done near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 5 minutes of rest between sections to recover. 20 minute time cap.
Metcon
Metcon (No Measure)
Core WOD