Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

25 Jumping Jacks

10 Pass Throughs

3 Elbow-2-Ankle Lunges w/ 5 Second Hold Each Side

20 Seconds Pigeon Stretch Each Side


3 Rounds

5 Snatch Grip Romain Deadlifts

5 Hang Muscle Snatches

5 Hang Power Snatches

5 Overhead Squats


Power Snatch + Overhead Squat (1+3 Reps Every 2 Minutes For 6 Rounds)

Build to heavy set of 1 Power Snatch + 3 Overhead Squats over the course of 6 sets. This can be a near maximal set or done for technique depending on ability. Make sure all 6 reps are executed close to perfect before adding weight. Scale option (1 Power Clean + Front Squats)


Departed (AMRAP – Reps)

AMRAP x 4 Minutes

500m Row

Max Squat Snatches (115, 75)

4 Minutes Rest

AMRAP x 4 Minutes

500m Row

Max Squat Snatches (115, 75)
Each AMRAP should be done at 85-90% effort Snatch weight should allow for FAST sets or reps! Do not over pace this one. Score is total reps completed. Scale option: (PS+OHS)(Squat Cleans).


Metcon (No Measure)

3 Rounds

10 One Leg Glute Bridges Each Side w/ 5 second hold

10 Deadbugs Each Side

Categories: wod

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