Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
50m Run Forward
50m Run Backward
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Squat Cleans
Weightlifting
3 Deadlift + 2 Power Clean + 1 Squat Clean (15 Minutes For Work Up To Heavy Complex)
Build to a max load for complex (3 deadlifts + 2 power cleans + 1 squat clean) without removing your hands from the bar. You have 15 minutes so rest as needed between sets.
Metcon
Southie (Time)
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)
Repeat of a benchmark workout last done in July. The goal of this piece is being efficient with the barbell. Effort should be around 80-85%. Loading should be heavy for the squat cleans, likely a weight you’ll perform fast singles with.
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)