Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

100 Meter Run

25 Jumping Jacks

10 Ring Rows

5 Yoga Push-ups


3 Rounds

3 Hang Muscle Cleans

3 Hang Power Cleans

3 Push Presses

3 Push Jerks


Push Jerk (15 Minutes To Work Up To 1RM)

In 8-10 sets build to a heavy single or 1RM Jerk from the rack. If you have done the olympic weightlifting program you can do a split jerk instead of push jerk, not both. Don’t be afraid to the drop weight from overhead once you’ve worked up to heavier weights. Just be smart and safe.

Split Jerk (15 Minutes To Work Up To 1RM)


Metcon (Time)

4 Rounds

400 Meter Run

15 Pull-ups

9 Hang Power Cleans (135, 95)

90 Seconds Rest
Today’s workout is about finding YOUR pace on the run and staying consistent with your pull-ups. Your grip will take a beating if you’re not smart about breaking up the reps. RX+: (C2B Pullups)(155, 105) Scale option: (jumping)(ring rows)


Metcon (No Measure)

3 Rounds

15 Lateral Raises

15 Front Raises
Using fractional plates

Categories: wod

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