Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
100m Row
10 Russian KB Swings
10 Goblet Sumo Squats
Then
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Good Mornings
Weightlifting
Power Clean (Work Up To Heavy Single or 1RM)
Take 8-10 sets, adding weight each set. Take 60-90 second rest between sets. Shoot to beat previous 1RM by 5lbs. We will be doing speed work based on this number next month.
Metcon
Cornerback (Time)
21-15-9
Deadlift (135, 95)
Hang Power Cleans (135, 95)
Front Squats (135, 95)
This should be a sprint. Complete in big sets and don’t over pace. Don’t give in and put the bar down sooner than you need to. 12 minute time cap.