New Ulm CrossFit – WOD

Burgener Warm-up

Weightlifting

Snatch Pull (5×2 @ 90% 1RM)

Snatch Balance (5×3 @ 75%)

1 Pause Hang Squat Snatch + 2 Snatch Balance + 1 Hang Squat Snatch (8 sets, 1 every 1:30 working to heaviest set)

1 Pause Hang Squat Snatch + 2 Snatch Balance + 1 Hang Squat Snatch