Daily WOD

The Dance

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Inchworm w/Push-Up

5 Line Facing Burpee

5 Pass Through Toe Touches

5 Power Snatch (PVC)

Mobility

Thread The Needle

Squat Hold

Lateral Wall Circles

Weightlifting

BB Warm Up Following Coach

Hang Snatch (5 x 3 with :03 Pause in catch)

First 2 sets at 65, Next 3 sets at 70.

Metcon

Metcon (Time)

12-9-6-3

Squat Snatch 115/80

18-15-12-9

Bar Facing Burpees
Target Time: 7-9 minutes

Time Cap: 12 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE pace! find a pace that can be maintained on the barbell and the burpees throughout this workout. Inefficient lifting technique by keeping the hips too high will most likely result in low back fatigue when combined with burpees.

How it should Feel: Pain! If you stay aggressive on the bar and non-stop through the burpees then you should be flat on your back at the end.

WORKOUT STRATEGY & FLOW

Snatch: Fast singles, rest should be no more than 5 seconds between reps. Weight should be under 60% of 1RM.

Burpees: Pacing needs to be steady with a non-stop effort. Pause at the bottom if needing a break and try to slow down the last 2-3 reps before transitioning to the barbell.