Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 DB Front Squats
5 DB Push Press (neutral grip)
5 DB RDLs
5 DB Power Cleans
5 DB Thrusters
Weight should be light.
Weightlifting
Box Squats (3 Reps Every 60 Seconds For 8 Rounds)
Week 2 of box squats. Weight should be at 65% of 1RM box squat, if you were here last week. Use box height that gets you to parallel (12-15 inches). All sets should be fast and explosive. Use less weight if needed.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 Minutes
2 DB Power Cleans (50, 30)
5 DB Thrusters
5 Burpees
4 Minutes Rest
AMRAP x 4 Minutes
2 DB Power Cleans (50, 30)
5 DB Thrusters
5 Burpees
Using DB’s always provides a new challenge. Make sure to pick appropriate weight. Score is lowest of both AMRAPs.