Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Walking Lunges

10 Banded Good Mornings

5 Squat Jumps-2-Box


Squat Clean (2 Reps Every 60 Seconds For 3 Rounds)

2nd and final week of squat clean work (due to holiday next week). Weight should be at 80% of 1RM. Reset start position reps. These are not touch-n-go reps. Loading should be challenging, but you should be able to maintain perfect form on each set.

Squat Clean (1 Rep Every 60 Seconds For 3 Rounds)

Weight at 85% of 1RM


Metcon (No Measure)

5 Rounds

100 Meter Sled Pulls (BW)

20 Hollow Rocks

20 Supermans
Today’s work is a good chance to get in some GPP and core work. 2 athletes will share a sled but this is an individual workout. Each athlete will complete 5 rounds at their own pace. A good time frame would be every 5 minutes. Sled weight should be at bodyweight and 90% effort so resting as needed between rounds. 25 minute time cap.

Categories: wod

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