CF083019

Widespread CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

1 Minute of Single Unders

1 Minute of Double Unders or Attempts

1 Minute of Triple Unders or Attempts

Then

15 Bent-over Rows

15 Push Presses

15 Hang Power Cleans

30 Russian Twists (no weight)

Weightlifting

Push Press (Work Up To 1RM)

In 15 Minute or 7-8 sets work up to 1RM push press. Warm up / work up sets should look something like 5-4-3-2-1+ Make sure you are resting 90 seconds to 2 minutes between heavy singles.

Metcon

Metcon (Time)

100 Double Unders

25 Push Press (95, 65)

75 Double Unders

20 Push Press (135, 95)

50 Double Unders

15 Push Press (155, 105)
This workout is intended to be fast-paced and completed in big sets. We are looking for 90% effort today so don’t worry about pacing – challenge yourself to go hard. Weights increase on your push press each round as the reps descend. 10 minute time cap. Scale option (1/2 DUs)(2x Singles)

L3: (75,55) (115,75) (135,95)

L2: (65,45) (75,55) (95,65)

L1: (55,35)(65,45)(75,55)

Strength

Metcon (No Measure)

4 Rounds

15 Banded Overhead Tricep Extensions

30 Bicycle Crunches

Categories: wod

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