Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
3 Deadlifts
3 Hang Power Cleans
3 Power Cleans
3 Front Squats
3 Push Presses
3 Push Jerks
Add light weight each round
Weightlifting
Clean and Jerk (3 x 3 )
This strength portion is only to build up weight for metcon.
Metcon
Abbate (Time)
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
This is an aerobic effort with a little explosive power work. Maintain consistency on running intervals find a pace you can sustain. Break C&Js in smaller sets or fast singles. Scale options (2000m Row) Time cap?
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
