Widespread CrossFit – CrossFit


Warm-up (No Measure)

10 Pass Throughs

10 Reverse Lunges

10 OHS w/ Stick

Then w/ Barbell

15 Overhead Band Pull Aparts

10 Hang Muscle Snatch

15 Front Band Pull Aparts

10 Hang Power Snatches

15 Overhead Band Pull Aparts

10 Overhead Squats


Hang Power Snatch (3 Reps Every 60 Seconds For 6 Rounds)

Week 2 of hang power snatches. If here last week do 75% of your 1RM snatch. If not, do 70%. Should be heavy enough to feel movement but light enough to practice perfect sets.


Complex A (Weight)

4 Rounds

8 Hang Power Cleans (115, 75)

8 Front Squats

8 Push Press

8 Back Squat

8 Good Mornings

8 BB Rows

2 Minute Rest Between Rounds
RX+: (4/2 MUs after each round) This complex should test you physically mentally. Choosing a weight that is light enough to complete all movements without dropping barbell.

Categories: wod

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