Daily WOD

11/20/2017

New Ulm CrossFit – WOD

Warm-up

:30 Seconds Each

Slow Scap Shrugs

Jumping Jacks

Singles

Dive Bombers

Dubs

Warrior Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Then Banded Walks

10 R, 10 L + 10 Squats

5 R, 5 L + 5 Squats

Mobility

Overhead Stretch on Wall – 1 Minute

PVC Pass Throughs – 1 Minute

PVC Overhead Squats – 10 SLOW Repetitions

Weightlifting

Back Squat (3-1-3-1-3-1 (3’s @ 82%))

Back Squat (1’s- 89/91/93%)

WOD Warm-Up

Performed with lighter weight

1 Round

20 Double Unders

5 Calorie Row

10 Overhead Squats light

Metcon

Strategy on this workouts centers around the overhead squats. We want to minimize, and hopefully eliminate any breaks on the barbell by controlling our efforts on the other movement. Each break on the overheads squats will take roughly 15-20 seconds. Going a touch slower on the burpees to hold on to the barbell makes a big difference. Confidence on the barbell dictates the pace on the other two movements.

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

15 Burpees

15 Overhead Squats (115/80)

Scale: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

1:00 Dub Practice or 120 Singles

15 Burpees

15 Overhead Squats (85/55)