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
