Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

12 Reverse Lunges

12 Banded Overhead Pull Aparts

12 Banded Good Morning

12 Mountain Climbers


2 Rounds

6 Snatch Grip Romanian Deadlifts

6 Hang Muscle Snatches

6 Back Squats

6 Back Rack Reverse Lunges


Back Squat (3-3-3-3-3-1)

Final week of back Squat submax work. This week we’ll conclude with some heavier sets, but your goal is still to have perfect mechanics. Weight will increase as follows: 3@50%, 3@60%, 3@70%, 3@80%, 3@85%, 1@90%. Scale the weight as needed. Rest 2 minutes between sets. Take 2 additional warm u sets to get to weight for first working set. Your score will be weight for final set.


Nor’easter (AMRAP – Reps)

AMRAP x 15 Minutes

15 Wallballs (20, 14)

5 Power Snatches (115, 75)

10 Toes-2-Bar
Repeat benchmark workout today. Work on being efficient with all movements. Start with a pace you can maintain and adjust as you see fit. Snatches should be light and sets unbroken. Scale option (knee raises)

Categories: wod

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