Daily WOD

Edna

New Ulm CrossFit – WOD

Warm-up

3 Rounds

15 Jumping Jacks

10 Empty bar overhead squats

50 Single unders

25 Plate hops

5 Empty bar thrusters

Mobility

Metcon

Metcon (Time)

3 Rounds

10 Overhead Squats (115/75)

50 Dubs

-Straight into-

3 Rounds

10 Thrusters (75/55)

50 Dubs

*RX+ is 135/95 then 95/65*
Target Time: sub 6 minutes

Time Cap: 9 minutes

Stimulus is a moderately high intensity.

This is an open style burner aiming for unbroken reps and short breaks.

We want No hesitation on movement or weight just launch the bar up and hit the double unders like you are on fire.

Weightlifting

Hang Squat Snatch (Hang Power Snatch + Hang Squat Snatch)

(1+1) x 4

(1+1) x 3

(1+1) x 2

(1+1) x 1

Home WOD

Metcon (Time)

3 Rounds

If no equipment:

6 Rounds

32 Air Squats

32 Plate Hops/Line Hops

——————————————-

If some equipment: (Label RX+)

16 Single Arm Dumbbell Overhead Squats (50/35)

32 Double Unders

-Straight into-

3 Rounds

16 Dumbbell Goblet Squats (50/35)

32 Double Unders

Accessory Work

HOME:

3 Sets

6 Lateral Box Step Up (Each Side)

12 Hammer Curls (Each Side)