Daily WOD

Desert Heat 3

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 GM + 5 Back Squats

5 Clusters

5 Sn Gr PP + 5 Snatches

Mobility

PVC Drills

Metcon

Metcon (AMRAP – Reps)

2 – 2 – 2 – 3 min of work

-1min rest b/t sets-

In each window perform

10 Clusters (105/75)

-then-

max reps Squat Snatch (105/75)
Score is total reps

Target Reps: 70+

Minimum Reps Before Scaling: 60

STIMULUS and GOALS

If you want just a barbell smasher that seems to never end, then look no further. 2 high skilled barbell movements that are all about cycle time and staying close to the bar.

Goal is to start out steady and see if you can hang on for the ride.

WORKOUT STRATEGY & FLOW

Clusters: Weight should allow for smooth and consistent singles. These are placed here to annoy you so chip through them steadily. Goal should be sub 80 seconds.

Snatch: The weight and strategy stay the same from the clusters. Singles and try to keep moving for the remaining time keeping reps consistent back to back.

Deadlift

5 reps @ 78%

3 reps @ 88%

1 rep @ 93%

5 reps @ 83%

3 reps @ 93%

1 rep @ 95+%

4 reps @ 85%

* Super Set Last 3 sets with Banded KB Hip Thrusts x 10 *

Goals

You may choose to work on goals in place of the deadlift if you choose.