Widespread CrossFit – CrossFit


Warm-up (No Measure)

With Stick

10 Pass Thru

10 Around the World

10 OHS

Then With Barbell

2 Rounds

5 Snatch Grip Deadlifts

5 Hang Muscle Snatch

5 OHS or Front Squats

5 Hang Power Snatch

5 Squat Snatch or Power Snatches


Squat Snatch (2 Reps Every 60 Seconds For 7 Rounds)

Weight at 70%. Reset start position each rep. Lower weight if needed so no miss lifts. Newer athletes: Low Hang Power Snatches

Front Squat (4 Reps Every 60 Seconds For 7 Rounds)

Weight at 50%. Reps should be fast. Going from ground.


Metcon (Time)

4 Rounds

9 Deadlifts (225, 155)

12 Toes-2-Bar

15 Box Jump Overs (24, 20)

1 Minute Rest Between Rounds
RX+: Add 6 HSPUs to start each round. Start slow and increase pace each round. Deadlifts weight should be challenging but capable of going unbroken. Shoot for no more then 2 sets of T2B.

Categories: wod

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