Daily WOD

Golden Retriever

New Ulm CrossFit – WOD

Warm-up

3 Rounds

:30 Row

5 Squat to stand

5 Tempo Back Squat (3:1:2:1)

3 Overhead Squats

Mobility

Roll Upper Back

Thoracic Opener

Ankle – Squat Hold

Weightlifting

Back Squat (8 x 3 @ 84% (4 OT :90, 4 OT 2))

Metcon

Metcon (Time)

Row 250m

25 Power Snatches (75/55)

Row 250m

25 Power Snatches (75/55)

Row 250m

25 Power Snatches (75/55)

Row 250m

*Scale – 200m, 55/35*
Target Time: 8-9

Time Cap: 13

STIMULUS and GOALS

How to Pace: CHALLENGE!! We want you to push your power snatch pace and stay moving steady on the row!

How it should Feel: GRIPPY!! This one will be all about hanging onto the snatch for continuous reps, while not failing on your grip!

WORKOUT STRATEGY & FLOW

Power Snatch: Find a comfortable snatch and use those hips! Don’t stop moving for long and keep getting back to the barbell!

Row: A moderate pace is fine here if you need to recover slightly for each set of power snatches to come. Then full send on the last row!