Widespread CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

With Stick

10 Around the World

10 Pass Thru

10 Overhead Squats

10 Hang Muscle Snatch

10 Overhead Squats

Burgener Warm-up (No Measure)

3 Down & Up

3 Elbows High & Outside

3 Muscle Snatches

3 Snatch Lands (2 in, 4 in, 6 in)

3 Snatch drops

3 Hang Power Snatches


Front Squat (3 Reps Every 90 Seconds For 6 Rounds)

Today is week of 1 Paused Front Squat percentage work. We’ll be doing this for the next 3 weeks. All sets should be perfect execution and relatively fast. Pause at the bottom of the squat for 1 ONE THOUSAND count. The pause is intended to break up the phases of the lift.Weight should be 75% of 1 Rep Max Front Squat. There should be zero hesitation out of the hole.


CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Today is a repeat of Crossfit Open 11.1 and 14.1. With any Open workout pacing is key early on. The first 7 minutes pacing should be a consistent 85% with the last 3 minutes “balls to the wall” and not hold anything back. This workout is a classic piece that looks much easier than it actually is. Scale Options (60 Single Unders)


Metcon (No Measure)

100 Banded Pull Throughs

Categories: wod

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