Daily WOD

Kit Kat

New Ulm CrossFit – WOD

Warm-up

3 Rounds

15 Jumping Jacks

4 Sn Grip PP

4 Power Snatches

6 Box Jump w/Step Down

Mobility

Lacrosse Ball

Rotators

Chest

Shoulders

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

8 Power Snatches 115/80

8 Box Jump Overs 24/20
Target Rounds: 8+

Minimum Rounds before scaling: 5

STIMULUS and GOALS

How to Pace: CHALLENGE! Go fast on each set and aim for quick transitions between movements.

How it should Feel: PAIN!! This one is gonna hurt – stay tough through all 3 sets. This combo is nasty since you can stay moving but want to stop. You can do it!!!

WORKOUT STRATEGY & FLOW

Power snatch: Aim for quick singles or sustainable touch’ngo sets. Once the bar hits the ground, you’re setting up for your next rep. The weight should be something you can hit for 8 unbroken, if needed, when fresh (not over 65% 1RM)

Box jump overs: Smooth is fast here. Aim to find a good rhythm before the workout starts and make sure all reps are step down.

Metcon (Time)

4 Rounds

1:00 Plank Hold

20 Strict Abmat Situps (no arms)

:30 Side Plank Hold (R)

80 Flutter Kicks

:30 Side Plank Hold (L)

40 yd KB Front Racked (L) Overhead Carry (R)

40 yd KB Front Racked (R) Overhead Carry (L)

*Rest 2:00 b/t sets
Perform for Quality and score by time