Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
Then
3 Rounds
2 Elbow-2-Ankle Lunges Each
10 Goblet Squats
10 Banded Good Mornings
10 Russian KB Swings
Weightlifting
Front Box Squats (3 Reps Every 60 Seconds For 6 Rounds)
3rd and final week of our speed/dynamic work with this movement. Weight will increase from last week to 85%. Keep shoulder width stance and box height at parallel. Reps should be fast and explosive off the box.
Power Clean (2 Reps Every 60 Seconds For 6 Round)
Week 2 of speed/dynamic work with the power cleans. Weight should be at 80% of 1RM. All sets should be fast and technically sound. Reset start position each rep.
Metcon
Metcon (No Measure)
4 Rounds
200 Foot Farmer Carry (70, 53)
25 Russian KBS (70, 53)
25 Goblet Squats (70, 53)
This one is not for time but that does not mean it is going to be easy. The farmer carry is meant to be done UB but with a challenging weight. If you put the KBs down during carry you must do 60 seconds wallsit. Rest as much as needed but push your sets as hard as possible. 20 minute time cap.