Daily WOD

Event 9

New Ulm CrossFit – WOD

Warm-up

3 Rounds

7 Cossack Squat (each leg)

8 Push-Ups

9 Goblet Squats

———————

Barbell Warm Up

Mobility

Figure 4 on wall

OH Squat on wall

Shoulders Hinge on wall

Squat Hold

Metcon

Metcon (Time)

27-21-15 Cal Row

21-15-9 Power Snatches (105/75)

**Stay under 50% of 1RM Power Snatch**
Target time: Sub 6 – Time Cap: 8

STIMULUS and GOALS

We are going 1 time through. BURN IT DOWN!!!

WORKOUT STRATEGY & FLOW

Row: You need to MOVE here! IT is only 64 calories total and 1 workout. This means you can open up hot and try to hang on! Do the 27 at 85-90% intensity, 21 at 90-95%, then 95%+ on the 15!

Power Snatches: This weight should be LIGHT! This means it takes 3 sets at most on the 21s! 1-2 sets is ideal.

Accessory Work

3 sets:

10 Weighted Med Ball Knee Ups

10 Side Plank Lifts (each side)

10 Single-arm Kettlebell Deadlift (each side)

:30 Weighted Plank 45/25