New Ulm CrossFit – WOD
Warm-up
3 Rounds
:30 Row
5 Squat to stand
5 Tempo Back Squat (3:1:2:1)
3 Overhead Squats
Mobility
Roll Upper Back
Thoracic Opener
Ankle – Squat Hold
Weightlifting
Back Squat (8 x 3 @ 84% (4 OT :90, 4 OT 2))
Metcon
Metcon (Time)
Row 250m
25 Power Snatches (75/55)
Row 250m
25 Power Snatches (75/55)
Row 250m
25 Power Snatches (75/55)
Row 250m
*Scale – 200m, 55/35*
Target Time: 8-9
Time Cap: 13
STIMULUS and GOALS
How to Pace: CHALLENGE!! We want you to push your power snatch pace and stay moving steady on the row!
How it should Feel: GRIPPY!! This one will be all about hanging onto the snatch for continuous reps, while not failing on your grip!
WORKOUT STRATEGY & FLOW
Power Snatch: Find a comfortable snatch and use those hips! Don’t stop moving for long and keep getting back to the barbell!
Row: A moderate pace is fine here if you need to recover slightly for each set of power snatches to come. Then full send on the last row!
