New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 PTTT
3 Dive bombers
10 High knees
10 Butt kickers
Mobility
T-stretch :30 each
Banded rib stretch on rig :30 each
Weightlifting
High-Hang Snatch (6 x 3 (:02 pocket, :02 catch))
High Hang Snatch 6 X 3 on the :90
Pausing in the pocket :2 then :2 pause in catch, concentration is on the positions in the pauses. Stay light to focus on form.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
5 Hang Snatches 135/95
10 Wall balls 20/14
15 Box jump overs 24/20
Sc. 95/65, 14/10, step overs