Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Muscle Cleans
5 Front Squats
5 Push Presses
20 Second Plank Hold
10 X-Band Walks Each Direction
5 Squat Cleans
5 Push Jerks
10 X-Band Walks Each Direction
20 Second HS or Plank Hold
Weightlifting
Clean and Jerk (2 Cleans + 1 Jerk Every 60 Seconds For 5 Rounds)
Week 1 of Clean + Jerk wave. Sets should be challenging, but smooth. Do same clean and jerk variation as you did for Monday’s 1RM. Weight should be moderate or 75% of 1RM
Clean and Jerk (1 Clean + 1 Jerk Every 60 Seconds For 3 Rounds)
Week 1 of Clean + Jerk wave. Sets should be challenging, but smooth. Do same clean and jerk variation as you did for Monday’s 1RM.
Weight should be moderate or 85% of 1RM
Metcon
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Go in with plan on how you are going to break sets up. Deadlift weight should be challenging but capable of being done in at least sets of 5 reps. If needed, run two heats 5 minutes apart. HSPU scale: (Hand release PUs)(Box PUs)
