New Ulm CrossFit – WOD
Warm-up
20 Jumpin Jacks
10 GM + 10 Back Squats
20 Jumping Jacks
10 Elbows + 10 Strict Press
20 Jumping Jacks
10 SLD + 10 Front Squats
20 Jumping Jacks
5 Power Cleans + 5 Power Snatch
Mobility
Roller
Lats, Upper Back, Thor Opener
Weightlifting
Squat Snatch (10:00 to find 1 Heavy)
Power Snatch (10:00 to find Hvy 1)
Squat Clean and Jerk (10:00 to find Hvy 1)
Power Clean and Jerk (10:00 to find Hvy 1)
Metcon
Metcon (Weight)
Choose A) or B) for EMOM 12
A) 1 P. Snatch + 1 OHS + 1 Pause Sn. Balance + 1 Squat Sn
*OR*
B) 1 P. Clean + 2 Pause Front Squats + 1 Squat Clean
Both complexes performed around 60% of max for each respective movement.