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)
