New Ulm CrossFit – WOD
Warm-up
3 Rounds
6 GM
5 Sn Gr PP
4 Hang Power Snatch
:20 HS Hold
Mobility
Athletes Choice
Metcon
Metcon (2 Rounds for time)
2 Sets of:
3 Rounds
10 Power Snatches (115/80)
50’ Handstand Walk or 16 HSPU
-Rest 5 minutes b/t sets-
Target Time each set: 7-9 minutes
Time Cap each set: 12 minutes
STIMULUS and GOALS
How to Pace: GRING! Barbell and handstand is a tough combo. Expect a high heart rate and push the pace for these 2 sets.
How it should Feel: Lactic Acid party!. Expect a high heart rate on this workout and the burn to add up in the shoulders and legs!
WORKOUT STRATEGY & FLOW
Power snatches: Aim for fast singles and efficient movement. Don’t get sloppy in your later rounds!
Handstand walk: aim for unbroken 25’-50’ sections. Utilize the transition from the barbell to the handstand walk and back for your rest.
