New Ulm CrossFit – WOD
10 SLD + 5 Hang M Cln
10 GM + 5 Sn Gr PP
5 OHS + 5 Fr. Sqts
Specific Low Back
Power Snatch (10 x 2 @ 65% EMOM Dropping)
Work on speed, footwork, fast turnover and pulling apart on the bar through the lift.
Power Clean and Jerk (10 x 2 @ 65% EMOM Dropping)
No combo reps, reset after catch of clean. Work on getting tight in the reset, squeezing the butt and gut. This is a Push Jerk, not a split.
10 Intervals of :15 Sprint :45 Rest
110% Effort on the sprint and work on your breathing on the rest.
3:00 Conversational Bike