New Ulm CrossFit – WOD
Warm-up
5:00
10 Alternating Spiderman
25 Single Under
8 Muscle Clean & Press
Mobility
Weightlifting
Clean and Jerk (2 x 2 @ 70, 3 x 1 @ 80, 1 x 1 @ 85)
Perform from Hang position. Jerk is split.
Metcon
Metcon (Time)
7 rounds
7 Power Snatches (95/65)
42 Double Unders
Target Time: 8-10
Time Cap: 12
STIMULUS and GOALS
How to Pace: STEADY! We want consistent round times and smooth movement throughout this entire workout!
How it should Feel: GRIPPY & GASSY! This one is going to light up your forearms and heart rate! Be ready for the burn!!
WORKOUT STRATEGY & FLOW
Power Snatch: Choose a weight that is ideally UNDER 60% of your one rep max snatch. Plan on performing touch and go reps with lighter weight to start if you can handle it. Move to fast singles back and forth as the grip gets taxed.. Load the hips with each rep and heavily utilize leg drive so that you can continue to work efficiently across the entirety of the workout.
Double Unders: Aim for steady and unbroken sets, if you can. Work to be smooth here with controlled breathing and not blowing up your shoulders. Wrist action is key!
