CF111918

Widespread CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200 Meter Run

2 Rounds

5 Sumo Deadlifts

5 Power Cleans

5 Front Squats

5 Push Press

5 Thrusters

5 Lateral Burpees over the Bar

Weightlifting

Sumo Deadlift (15 Minutes to Work Up To A 1RM or Heavy Single)

Take 8-10 sets to build to a 1RM or heavy single. As always, form takes precedence so if you start to lose it, call it. Add weight only if form permits. Rest 2:00 between sets.

Metcon

Thunderstruck (Time)

21 Squat Clean Thrusters (155, 105)

42 Bar Facing Burpees
New benchmark workout that should be done at near maximal effort. Looking for 90% effort. That means Squat Clean Thrusters will be FAST…think singles. 8 Minute time cap

Strength

Metcon (No Measure)

75 Banded Double Leg Curls

Categories: wod

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