Daily WOD

Justice League

New Ulm CrossFit – WOD

Warm-up

4 Rounds

10 Alt Spidermans

5 Burpees

5 Hang Power Snatch (empty bar)

:20 HSH or Plank

Mobility

Roll Upper Back

Thoracic Extensions

Thoracic Rotation Complex

Metcon

Metcon (Time)

For Time

2 Rounds:

10 Power Snatches (135/95)

12 Burpee over Bar

-straight into-

2 Rounds:

10 Power Snatches (75/55)

12 Burpee over Bar
Target time: 8 – Cap: 12

The stimulus for today’s workout will have two parts. First, will be moderate intensity, planned rest on the bar, and steady work on the burpees. In the second part we want to see the intensity increase as the weight gets lighter and we near the finish.

Don’t come out too hot and burn out. No rest between workouts, except for the time it takes to change weight.

Weightlifting

Power Snatch (2 Stop Snatches 6 x 3 OT 2:00)

Pause 1″ off floor, Pause at the knee and then pull. Building

Home WOD

6:00 Clock:

12 Alternating Bodyweight RDLs (Total)

6 Dive Bombers

12 Glute Bridges

Metcon

Metcon (Time)

No Equipment:

4 Rounds:

20 Alternating Box/Chair Step Ups (Total)

12 Burpees

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Equipment: Label as RX+

4 Rounds:

20 Alternating Dumbbell Snatches (50/35)

12 Dumbbell Facing Burpees
This is a moderate/fast pace workout for time. Go out harder than you think you can and hold on!

Alternating chair step ups: aim to keep these unbroken and at a fast pace. Make sure to hit full range of motion each rep.

Burpees: aim to move fast through these and focus on recovering on the chair step ups.

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This is a moderate/fast pace workout for time. Go out harder than you think you can and hold on!

Alternating dumbbell snatches: aim to keep these unbroken. Make sure to go all the way to the ground and all the way overhead each rep.

Burpees: aim to recover on these burpees. Pick a sustainable pace and hold that for the first 3 rounds. Then, if you’ve go anything left, send it for the last set of burpees.

Accessory Work

HOME

3 Rounds

1:00 min Plank

30 sec side plank (each side)

30 flutter kicks (each side)