Bloodsport

New Ulm CrossFit – WOD

Warm-up

3 Rounds

15/12 Calorie (moderate)

5 Power Snatches

Mobility

Lacrosse ball base shoulder blade hand behind back

Barbell Shoulder Internal Rotation Smash

T Stretch

Weightlifting

Choose Squat or Power for the following waves

Squat Snatch

1 rep @ 60%

1 rep @ 65%

1 rep @ 70%

1 rep @ 75%

——————

1 rep @ 70%

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

——————

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

1 rep @ 85%+

Power Snatch

Snatch Grip Deadlift

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 85%

3 reps @ 95%

1 rep @ 97%

1 rep @ 100%

1 rep @ 100%+

Metcon

Metcon (Time)

30/24 Calorie Row

30 Power Snatches 135/95

30/24 Calorie Row
Target Time: 5-6 – Time Cap: 10

STIMULUS and GOALS

This workout is hard effort. Working on cycling a barbell with fast pace and moderate/heavy weight.

WORKOUT STRATEGY & FLOW

Row: The rows should be a hard effort on the front and back half.

Power snatches: Aim for fast singles or quick sets of 3-4 reps. Consistency is key here. The barbell will get tough for reps 20-30 so get mentally tough during those sets!