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
