Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
3 Rounds of:
5 Hang Power Cleans
10 Ring Rows
15 Banded Front Pull-aparts
20 Hollow Rocks
Gymnastics
Pull-ups (3 Sets of Sub Max Reps)
Second week of Gymnastics endurance work. All pull-ups are strict. Change grip with each set:
Set #1 – Wide Grip, Overhand
Set #2 – Shoulder Width, Supinated
Set #3 – Close Grip, Supinated
Rest 60 seconds between sets. Score will be lowest total across the 3 sets. Scale Option (Partner Assisted) (Ring Rows)
Metcon
Metcon (Time)
4 Rounds
10 Hang Power Cleans (135, 95)
400 Meter Run
25 Abmat Sit-ups
Rest 90 seconds
Everyone is on their own clock. Looking for 75-80% effort today. Hang Power Cleans should be capable of being done in 2 sets or less. 20 minute time cap.
Strength
Metcon (No Measure)
3 rounds
30 Banded Shoulder Presses
Go with red maybe blue band! Around the 15th rep it should start to burn. Rest 60 seconds between sets.