New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Lateral Lunges
5 Squat to stand
5 Tempo Back Squat (3:1:2:1)
Mobility
Down dog to cobra
Ankle
Squat Hold
Weightlifting
Back Squat (8 x 3 @ 87%)
Metcon
Metcon (Time)
FULL SEND FRIDAY!!!
50 Power Snatches (95/65)
30 Overhead Lunges (95/65)
Target Time: 5-6
Time Cap: 9
STIMULUS and GOALS
How to Pace: PAIN CAVE! Make it hurt today!
How it should Feel: PAIN!! The hurt will set in near the end of the power snatches, push through and get to work on the lunges!
WORKOUT STRATEGY & FLOW
Power Snatch: These should feel light and be able to move fast. Big sets of touch and go Power Snatches are going to be the key here.
Overhead Lunge: Finish strong here. Your shoulders are going to be tired. Break this up as little as possible. 30 and DONE.
Accessory
3 Sets (Not For Time)
15 Candlesticks
OR
15 Roll to V-Split
15 Air Squats
