Daily WOD

Victoria Falls

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.

Weightlifting

Squat Snatch (3 x 1 @ 75%)

Squat Clean and Jerk (3 x 1 @ 75%)