Widespread CrossFit – CrossFit

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Warm-up (No Measure)

400 Meter Run

Then 3 Rounds

5 Deadlifts

5 Front Squat

5 Strict Press

5 Push Press

5 Push Up


Push Jerk (15 Minutes To Work Up To 1RM Or Heavy Single)

Working from the rack today. Take 8-10 sets to build to a new 1RM (5,3,3,2,2,1…). Rest 60-90 seconds between sets. Have fun but be safe – form over load. Scale Option Push Press 5×5, Light to Moderate Weight


Metcon (AMRAP – Rounds and Reps)

AMRAP X 15 Minutes

5 Pull-ups

7 Push-ups

9 Wallballs (20, 14)
The effort for this Metcon should be around 80-85% and focus on movement efficiency. Because of small sets, should be able to get through each round for at least the first half of this workout unbroken.

Categories: wod

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