Widespread CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

With Barbell

2 Rounds

10 Overhand Grip Bent-over Rows

5 Strict Press

10 Reverse Grip Bent-over Rows

5 Push Press

10 Front Squats

5 Push Jerk

10 Good Mornings

60 Seconds Rest

Weightlifting

Hang Power Clean + Push Press + Push Jerk (1-1-1 Reps Every 60 Seconds For 7 Rounds)

1 HPC + 1 PP + 1PJ @ 70-75% of push press 1RM. Loads should be moderately heavy but not enough to compromise form. Beginners: 1 HPC + 1 PP

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 Minutes

100m Run

15 Air Squats

10 Hang Power Cleans (115, 80)

5 Handstand Pushups
Looking for 75-80% effort, just enough to be uncomfortable. HPC should be completed UB for a good portion of workout. HSPU Scale: (10 HR Push-ups)

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