Widespread CrossFit – CrossFit

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Warm-up (No Measure)

With Stick

2 Rounds

10 Pass Throughs

10 Hang Muscle Snatches

10 Snatch Grip Behind Nick Push Presses

10 Overhead Squats

Then With Barbell

3 Rounds

7 Snatch Grip Romanian Deadlifts

5 Hang Power Snatches

3 Power Snatches


Power Snatch (2 Reps Every 90 Seconds For 10 Rounds)

Over the course of 10 sets build to heavy double. If form permits, shot for 85% of 1RM Reset each rep.

Squat Snatch (2 Reps Every 90 Seconds For 10 Rounds)


Nor’easter (AMRAP – Reps)

AMRAP x 15 Minutes

15 Wallballs (20, 14)

5 Power Snatches (115, 75)

10 Toes-2-Bar
Repeat benchmark workout that will challenge you from head to toe. Start off at a moderate effort/pace for the first 10 minutes and slowly increase intensity to 80%. Power snatch weight should be light enough to go unbroken throughout. Wallballs and T2B should be done in 2-3 sets to manage shoulder fatigue.


Metcon (No Measure)

2 Rounds

2 Minutes Max Reps Banded Double Hamstring Curls

2 Minutes Max Reps Abs Crunch
Leg off ground at 90% for crunches

Categories: wod

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