Widespread CrossFit – CrossFit

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Warm-up (No Measure)

50 Single Unders

5 Shoulder Presses

10 Bent-Over Rows

40 Single Unders

5 Push Presses

10 Bent-Over Rows

30 Double Unders or Attempts

5 Push Jerks

10 Bent-Over Rows

20 Double Unders or Attempts

5 Hang Muscle Snatch

10 Double Unders

5 Hang Power Snatch


Push Press + Push Jerk (1+2 Rep Every 90 Seconds For 10 Rounds)

Each round do 1 Push Press + 2 Push Jerk. Build to a challenging, but technically proficient set. Ending weigh should be around 75-80% of 1RM push press. Scale option 10 x 3 Rep Push Press at moderate weight.


Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 Minutes

40 Double Unders

30 Mountain Climbers

20 Hang Power Snatch (75, 55)

10 Toes-2-Bar
Today’s workout is meant to challenge your shoulder and core endurance. Keep your effort consistent, even if that means going slower than you plan. Loading is meant to be light today – go lighter than you think if you have any doubts. Scale option (hanging knee raises)(80 singles)

Categories: wod

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