New Ulm CrossFit – WOD
5 Sn Gr DL
5 H. P Sn
10 Sn Gr Good Mornings
5 Sn Gr. Push Press
30 Banded Pull Down & Apart
30 Banded Pass Throughs
T Stretch on Floor
30 Snatches (75/55) -RX+(95/65)
20 Snatches (115/80)-(135/95)
10 Snatches (155/105)-(185/125)
5 Snatches (165/110)-(205/145)
*Power or Squat
-perform the workout straight through-
Target Time: 8-9 minutes
Time Cap: 13 minutes
Stimulus is moderate intensity and steady pacing. You are only allowed to use 1 bar so make sure weights are off to the side and not behind you.
WORKOUT STRATEGY & FLOW
You should be mindful of weight and base it off of percentages of their 1rm or perceived 1rm. Weights should follow: 40%, 55-60%, 70%, 80+%. You are allowed to power or squat the snatch at any point.. After the first set of 30, completing reps in fast singles is a completely acceptable rep approach with power snatching being the fastest until the heavier weights.
Suggested Reps for weight
75/55: Touch and go looking to hit 6+ reps at a time.
115/80: Fast Singles completing 1 rep every 3-5 seconds
155/105: Smooth singles trying to complete a rep every 5-10 seconds
165/110: 1 rep every 15-20+ seconds while being mindful of when to lift.
10-8-6-6 Bent over barbell rows building
3×6-10 Chin-ups (supinated grip)
3×10 Dumbbell curls (each side) (moderate)
30 Single Unders Or Jumping Jacks
:30 Handstand Hold Or Plank Hold
Metcon (AMRAP – Rounds and Reps)
30 Plate Hops/Line Hops
20 Sit Ups
RX+ AMRAP 12:00
30 Double Unders
20 Alternating Dumbbell Hang Clean and Jerks (50/35)
10 Strict Handstand Push Ups
5 Burpee Box Jump Overs (24″/20″)
This chipper style workout is all about consistency and sustainable effort.
Aiming for unbroken on all movements while utilizing the transition between movements for rest.
10 Standing Arnold Press (each side)
30 yd Overhead Single Arm DB Hold (each side)
15 Single Leg Glute Bridge (each side)