Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Air Squats
10 Walking Lunges
10 Standing Glute Leg Lifts
Then,
2 Rounds
8 Deadlifts
8 Front Squats
8 Good Mornings
8 Hang Muscle Cleans
Weightlifting
Deadlift (3 Reps Every 60 Seconds For 8 Rounds)
Using a band for accommodating resistance. Weight @ 45% if you were here last week. Weight should be light. Same weight for all rounds. Fast and explosive reps. Reset start position on each rep. Get comfortable with movement. Newer athletes: 5 x 5 no bands, increasing weight each set. 2 minute rest.
Metcon
Cornerback (Time)
21-15-9
Deadlift (135, 95)
Hang Power Cleans (135, 95)
Front Squats (135, 95)
Scale weight as needed. Weight should be moderate. Pace yourself from start. 10 minute time cap.