Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Then W/ Barbell
2 Rounds
5 Muscle Cleans
5 Front Squats
5 Push Press
5 Back Squat
5 Good Morning
5 Thrusters
Then
20 Sec Pigeon Stretch Each
20 One Legged Glute Hip Raises
Weightlifting
Power Clean (1-1-1 Every 90 Seconds For 5 Rounds)
Clusters. Weight at 80% of 1RM. Take 10 seconds between reps. Reset start position before each rep.
Metcon
Metcon (AMRAP – Reps)
AMRAP x 10 Minutes
25 Power Cleans (95, 65)
50 Thrusters (95, 65)
Loading should be light, at least able to do sets of 7-10 reps for both movements. Work on being efficient cycling reps.
