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.
