CF120219

Widespread CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Perfect Stretch

Inch Worms

Jumping Jack Shuffle

Walking Lunges

Then

3 Rounds

3 Deadlifts

3 Power Cleans

3 Front Squats

3 Squat Cleans

3 Thrusters
Perfect stretch V2 = knee hug + lunge + toe point + thoracic rotation. Add light weight each round.

Weightlifting

Thruster (Work Up To Heavy Single)

Going from ground build to a heavy single or 1RM in 15 minutes or over the course of 8-10 sets. Warm up / work up sets should look like 4-3-3-2-2-1-1-1-1-1. Perform a power clean or squat clean to move barbell from ground to shoulder.

Metcon

Jim Beam (Time)

9-15-21

Thrusters (95, 65)

Burpees
This workout should be done at maximal effort 90-95% and should hurt. Worry less about pacing and go for it. Go light enough on thrusters so that you could complete 21 reps unbroken if fresh. 9 minute time cap.

L3: (75, 55)

L2: (65, 45)

L1: (55, 35)

Strength

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