Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Banded Pass Throughs

Burgener Warm-up (No Measure)

3 Down & Up

3 Elbows High & Outside

3 Muscle Snatches

3 Snatch Lands (2 in, 4 in, 6 in)

3 Snatch drops

3 Hang Power Snatches
First go through with stick, then barbell.


Metcon (No Measure)

EMOM x 12 Minutes

Even Mins: 3 Hang Power Snatch

Odd Mins: 5-7 3-Position Plate Raises
Week 1 of barbell cycling work with Hang Power Snatch. Weight at 70% of 1RM. All sets should be fast/efficient so adjust loading if needed. Half of class will start on snatches, other half on raises., if needed due to limited 2 1/2 plates


Ricky Bobby (Time)


Push Press (135, 95)


* Finish each round with 30 unbroken wallballs (20, 14). If you break up wallballs, complete 10 burpees before starting next round of push presses.
Today’s metcon has a little bit of a twist. You will need to be efficient and strategic with push press and T2B so you have a chance of going unbroken on the WBs.

For this workout, mens use 10′ target and ladies use 9′ target. Breaking up wallballs, includes stopping, dropping, or missing. 12 minute time cap. Shake and bake!

Categories: wod

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