Widespread CrossFit – CrossFit

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Junk Yard Dog (No Measure)

The junk yard dog warm up consist of 2 parts, each done with a partner. Part 1: Partner A sits on the deck with his arms to the side(parallel to the deck)and legs out front touching each other. Partner B starts behind partner A, jumps over arm 1, turns 90 degrees, jumps over the legs, turns 90 degrees and jumps over arm 2, then turns 180 degrees and repeats going the opposite direction…this is 1 rep. Perform this 5 times, then switch. Part 2: Partner A gets on his hands and knees, and partner B jumps over partner A. At this time partner A pikes up and partner B low crawls under partner A…this consist of 1 rep. Perform this 5 times, then switch.

Warm-up (No Measure)


10 Air Squats

10 Push-ups

10 Hollow Rocks

10 Walking Lunges

10 Ring Rows

10 Hollow Rocks

10 Air Squats

10 Scorpions


Metcon (No Measure)

EMOM x 10 Minutes

Evens: 3 Hang Power Snatches

Odds: 10 Hollow Rocks w/ Stick
Week 2 of barbell cycling with hang power snatch. Weight should be at 75% or 5lb heavier than last week. All sets of snatches should be smooth Scale load if needed.


Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 Minutes

100m Run

8 Power Snatch (75, 55)

6 Lateral Burpees
All sets should be done unbroken. Effort should be around 75-80% for first 10 minute then, increased.depending on how you feel


Metcon (No Measure)

3 Rounds

12 Rolling DB Tricep Extensions

12 DB Hammer Curls

Categories: wod

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