Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Banded Pass Throughs

10 Banded Front Pull-aparts

10 Banded Overhead Pull-aparts

5 Thoracic Rotations Each Side


2 Rounds

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Push Presses

5 Push Jerks

10 Ring Rows


Chin-ups (6 Sets of 5-7 Reps)

Similar to last week except this week we are stressing the biceps to a higher degree. Accumulate as many strict chin-ups as you can in 6 sets. All sets should be challenging but consistent. Use under hand shoulder width grip. Choose a rep count and scale option based on your ability. Rest 60-90 seconds between sets. Your score will be the set with minimum number of reps.


Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 Minutes

12 Hang Power Cleans (135, 95)

9 Shoulder-2-Overhead (135, 95)

6 Chest-2-Bar Pull-ups
Don’t underestimate this one, it will catch up with you fast. Start at a slower pace around 70% and build.

The last 2 minutes should be all out. Weight should be light enough to allow for unbroken sets on first couple rounds. Scale options (kipping chin over)(banded kipping)(banded strict)((jumping)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)


Metcon (No Measure)

3 Rounds

10 Lateral Raises

15 Banded Seated Rows
Use fractional plates for lateral raises and purple band for rows.

Categories: wod

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