Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

30 Jumping Jacks

5 Power Cleans

4 Front Squats

3 Push Presses

5 Yoga Push-ups or Kick-2-Handstands
Add light weight, 10-20lbs each round


Holleyman V2 (AMRAP – Rounds)

AMRAP x 35 Minutes

5 Wallballs (20, 14)

3 Handstand Pushups

1 Power Clean (225, 155)
Complete 30 rounds or as many round as possible in 35 minutes whichever comes first. This workout is 100% about strategy and being consistent as it will be easy to get ahead of yourself as the first few rounds may seem “easy.” Keep in mind the overall volume is HIGH. Looking for 80-85% effort today. Power Cleans should be heavy at 85% of 1RM. Wallballs and HSPU should be complete unbroken. Scale Options (Abmat HSPU)(5 Seated DB Press) (5 Hand Release Push Up).

Categories: wod

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