New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Inchworm w/Push-Up
5 Line Facing Burpee
5 Pass Through Toe Touches
5 Power Snatch (PVC)
Mobility
Thread The Needle
Squat Hold
Lateral Wall Circles
Weightlifting
BB Warm Up Following Coach
Hang Snatch (5 x 3 with :03 Pause in catch)
First 2 sets at 65, Next 3 sets at 70.
Metcon
Metcon (Time)
12-9-6-3
Squat Snatch 115/80
18-15-12-9
Bar Facing Burpees
Target Time: 7-9 minutes
Time Cap: 12 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE pace! find a pace that can be maintained on the barbell and the burpees throughout this workout. Inefficient lifting technique by keeping the hips too high will most likely result in low back fatigue when combined with burpees.
How it should Feel: Pain! If you stay aggressive on the bar and non-stop through the burpees then you should be flat on your back at the end.
WORKOUT STRATEGY & FLOW
Snatch: Fast singles, rest should be no more than 5 seconds between reps. Weight should be under 60% of 1RM.
Burpees: Pacing needs to be steady with a non-stop effort. Pause at the bottom if needing a break and try to slow down the last 2-3 reps before transitioning to the barbell.
