CF121619

Widespread CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

20 Banded Glute Bridges

10 Air Squats

10 Birddogs

Then

3 Rounds

3 Deadlifts

3 Power Cleans

3 Front Squats

3 Squat Cleans

3 Thrusters

Weightlifting

Front Box Squats (Work Up To Heavy 3 Reps)

In 15 minutes or over the course of 7-9 sets build to a heavy triple or 3RM. Warm-up / work-up sets should look like 7-5-4-3-3-3…. Stance should be shoulder width and box height at parallel. Shot for 80-85% of 1RM

Metcon

Firestorm (AMRAP – Reps)

AMRAP x 8 Minutes

1k Row

Max Reps Squat Clean Thrusters (135, 95)
Pick a challenge weight you can perform fast singles with. DO NOT over pace this one! Looking 90% effort for both the row and squat clean thrusters.

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Strength

Metcon (No Measure)

50 One Leg Glute Bridges Each
Elevated front foot on 45lb plate. Break up reps however you would like.