Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Birddogs
20 Banded Glute Bridges
10 Walking Lunges
Then
2 Rounds
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Hang Squat Cleans
5 Thrusters
Weightlifting
Back Box Squats (3 Reps Every 60 Seconds For 6 Rounds)
Final week (week 3) of back box squats. Weight increase to 70% from last week. Stances will be shoulder width and box height parallel. All sets should be fast and efficient.
Metcon
Metcon (AMRAP – Reps)
AMRAP x 3 Minutes
Max Reps DB Hang Squat Cleans (50, 35)
3 Minutes Rest
AMRAP x 3 Minutes
Max Reps DB Thrusters (50, 35)
3 Minutes Rest
AMRAP x 3 Minutes
Max Reps DB Hang Squat Clean + Thruster (50, 35)
Today’s workout will challenge you from head to toe – go for it today in terms of pacing – 100% effort for each AMRAP. Score = total score of all three.
Strength
Metcon (No Measure)
100 Banded Pull Throughs
Using green band complete the reps in as few sets as possible.