New Ulm CrossFit – WOD

Warm-up

1:00 Bike

10 SLD + 5 Hang M Cln

10 GM + 5 Sn Gr PP

5 OHS + 5 Fr. Sqts

Mobility

Roller

Upper Back

Lats

Specific Low Back

Glutes

Weightlifting

Power Snatch (10 x 2 @ 65% EMOM Dropping)

Work on speed, footwork, fast turnover and pulling apart on the bar through the lift.

Power Clean and Jerk (10 x 2 @ 65% EMOM Dropping)

No combo reps, reset after catch of clean. Work on getting tight in the reset, squeezing the butt and gut. This is a Push Jerk, not a split.

Metcon

Metcon (Calories)

BIke Conditioning

10 Intervals of :15 Sprint :45 Rest
110% Effort on the sprint and work on your breathing on the rest.

Cool Down

3:00 Conversational Bike