Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

25 Jumping Jacks

5 Romanin DeadLifts

5 Deadlifts

5 Hang Muscle Cleans

5 Power Cleans

5 Front Squat

5 Squat Cleans


Hang Power Clean + Hang Squat Clean (1 Complex Every 2 Minutes for 6 Rounds)

Each complex consists of 1 Hang Power Clean plus 1 Hang Squat Clean. Start with 55% of Hang Power Clean 1RM and increase weight with each complex if looks good and feels good. Hold on to bar for full complex, focusing on technique.

Romanian Deadlifts (6 Reps Every 2 Minutes For 4 Rounds)

Going from rack, work up to a heavy set of 6 reps. Start at 55% of 1RM. Focus Technique (hips back, shins perpendicular) over load today.

Back Squat (3 Reps Every 2 Minutes for 6 Rounds)

Will be going from the rack. Starting with 55% of current 1RM, perform 3 reps, pausing 1 second at the bottom of the squat. If looks good and feels good, add weight each set. Goal is to get to 80-85% of 1RM so have a plan on how to get there over 6 rounds.


Metcon (No Measure)

4 Rounds

100 Foot Farmers Carry (70, 53).

Rest 60 seconds between rounds.

Categories: wod

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