Daily WOD

Another Workout

New Ulm CrossFit – WOD

Warm-up

3 Sets

1:00 Row

9 Ring Rows

7 Scap Shrug

5 Kips

9 Kettlbell Deadlift to Russian Swing (heavy)

Metcon

Metcon (AMRAP – Reps)

20 Minute EMOM

Minute 1: 15 Stick Sit-Ups

Minute 2: 5 Box Jumps (Tall)

Minute 3: 5 Power Cleans 155/125

Minute 4: 15/12 Calorie Row

*Don’t go over 70% intensity
Don’t work for more than 40 seconds any minute

STIMULUS and GOALS

We are getting the blood flowing and some movement in without taxing us too much for 21.1!

SCALING

The SCALING aim is to allow us to move steadily through the workout without over taxing any body part or system

Weightlifting

Snatch Grip Deadlift (3 Sn Gr DL + 1 Sn Pull)

Snatch Deadlift (No Touch) + Snatch Pulls:

– 3 sets x (3+1) @ 100% 1 RM Snatch

* Rest 2 minutes between sets

“touch and go” without letting the barbell touch the ground between reps

Complete snatch deadlift (no touch) without dropping. Then you may drop and complete snatch pull.