New Ulm CrossFit – WOD

Warm-up

5:00

35 Singles

8 Scap Shrugs

4 Kips

2 Strict Pull Ups

12 V Ups

8 Single Arm Kettlebell Waiters Squat (light weight) (each side)

8 Single arm kettlebell presses (light weight) (each side)

Mobility

Lacrosse Ball Pec/Delt

Roll Lats

Metcon

Metcon (2 Rounds for time)

4 rounds

12 Chest to bar Pull-ups

18 Alternating V Ups

10 Thrusters (95/65)

-Rest 5:00-

2 rounds

20 Chest to bar Pull-ups

30 Alternating V Ups

15 Thrusters (95/65)

*Modify CTB to Pull-ups if needed

*Thrusters 75/45
Target Time each set: sub 6 minutes

Time Cap each set: 8 minutes

STIMULUS and GOALS

Notes: Stimulus today is moderate intensity with a push on the barbell to go unbroken or a minimal number of sets across rounds.

A strong gymnastic type workout with a gut check on the Thrusters. Make sure to have a game plan going in and get your breath between movement to keep moving on the barbell.

Weightlifting

Power Snatch (4 x 2 @ 70% OT 2:00)

Make rep two a squat snatch if you have the technique.

Accessory Work

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3 Sets: (Use any weight available)

10 Single Arm DB Bench Press (Each Side)

10 Bent Over Single Arm DB Row (Each Side)