New Ulm CrossFit – WOD

Warm-up

2 Rounds

6 Alt Spidermans

50 Single Unders

5 Power Clean and Jerks (empty bar)

25 plate hops

5 Power Snatches (empty bar)

Mobility

Roll Lats

Thoracic Barbell Opener

Banded Scapular Activation

Weightlifting

Squat Snatch (Waves OT :45)

1 rep @ 60%

1 rep @ 65%

1 rep @ 70%

1 rep @ 75%

— rest 60-90 seconds —

1 rep @ 70%

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

— rest 60-90 seconds —

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

1 rep @ 85%+

Power Snatch (Waves OT :45)

Snatch Grip Deadlift (3 x 3 @ Heaviest Snatch)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes

50 Double Unders

10 Power Clean and Jerks (95/65)

-Rest 4 Minutes-

AMRAP 4 Minutes

50 Double Unders

10 Power Snatches (95/65)
Target Rounds each set: 4+ (1 round = 60 reps)

Minimum Rounds before scaling each set: 3

STIMULUS and GOALS

These amraps are moderate/hard intensity focused on unbroken sets and quick transitions.

WORKOUT STRATEGY & FLOW

Double unders: aim to keep these unbroken. Keep the grip relaxed and focus on using a quick flick of the wrist. Breathing well here is key to success in this workout.

Power snatches: aim to keep these in 1-2 sets throughout. Keep a relaxed grip at the top of each rep.