Widespread CrossFit – CrossFit

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Warm-up (No Measure)

200m Run

Then With Stick

2 Rounds

10 Pass Throughs

10 Around The Worlds

10 Cook Squat w/ OH Reach

10 Thoracic Rotations (total)

Then With Barbell

2 Rounds

7 Hang Muscle Snatches

5 Behind The Neck Snatch Grip Push Presses

3 Overhead Squats


Power Snatch (12 Minutes To Build To Moderate 3 Reps)

In 5-7 sets building to a moderate 3 reps. This is not meant to be max but to practice technique and prepare you for the metcon. Reps should be unbroken.

Rest 60-90 seconds between sets.


Metcon (No Measure)

EMOM x 20 Minutes

Minute 1: 100 Meter Run

Minute 2: 30 Russian Twists

Minute 3: 6 Power Snatch (115, 85)

Minute 4: 100 Meter Row

Minute 5: 30 Mountain Climbers
Today is a breathing/pacing piece where we want consistency across the board. Nothing is intended to be overly taxing for this workout. No medball with mountain climbers today , just touch ground with both hands. Half of class start on run, other half on row. Everyone does PS together.


Metcon (No Measure)


50 Overhead Banded Pull Aparts

50 Front Banded Pull Aparts

Categories: wod

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