Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds with stick

10 Pass Throughs

10 Snatch Grip Behind The Neck Shoulder Presses

10 Overhead Squats

10 Snatch Balances or Jump-N-Land Foot Work


2 Rounds with barbell

5 Snatch Grip Deadlifts

5 Hang Muscle Snatches

5 Hang Power Snatches

5 Overhead Squats

5 Burpees


Hang Snatch (2 Reps Every 90 Seconds for 6 Rounds)

Performing 2 Hang Squat Snatches every 90 seconds, increasing weight ONLY if form permits. Scale option (1 Hang Power Snatch + 2 Overhead Squats)(2 Hang Squat Cleans). If scaling, focus is maintaining same grip for snatch and OHS

Box Front Squats (3 Reps Every 60 Seconds for 8 Rounds)

Using 70% of 1 Rep Max or 5-10lbs heavier than last week for all sets. Box height should be parallel, using same height as last week. Be sure to lose momentum when sitting on box and lead up with your elbows.


Metcon (Time)


Goblet Squats (70, 53)

Kettlebell Swings (70, 53)
This should be performed at max effort/sprint pace – think 90-95%. The weight you choose should be challenging with round of 30 being broken into 2 sets and rounds of 20/10 unbroken. 7 minute time cap.

Categories: wod

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