New Ulm CrossFit – WOD
Warm-up
3 Rounds
5 GM + 5 Sn Gr PP
10 V-Ups
5 Tempo Push-ups
8 Forward Lunges
Mobility
Roll Upper Back
Thoracic Extension Reps on Roller
Thoracic Extension Hold
Weightlifting
Back Squat (10,8,8,8 OT 2:30)
10 reps @ 60%
8 reps @ 70%
8 reps @ 75%
8 reps @ 80%
Metcon
Metcon (2 Rounds for time)
@ 0:00
75 Power Snatches (75/55)
@ 8:00
25 Power Snatches (155/105)
Target Time each set: sub 4
Time Cap each set: 6
STIMULUS and GOALS
These are 2 aggressive Power snatch workouts. I mean who doesn’t LOVE Randy!
WORKOUT STRATEGY & FLOW
Power Snatches: On Randy, you have to have a solid break up strategy from the start. Pick a number of reps you can hold onto for every 20-30 seconds and be disciplined. Use that hook grip and don’t get sloppy rounding your back!
On the second weight, singles are very likely. Get set, pull and punch under! Don’t use over 70% of 1RM Power Snatch for this weight
