New Ulm CrossFit – WOD
Warm-up
:30 of Each
Jumping Jacks
Spidermans
Samson
Dive Bombers
Side Lunges
Air Squats
Clean Grip Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch 1:00
Wrists :30 Each
Movement Prep
Push Press
3 Strict Press
3 Push Press (Pause in Dip)
3 Push Press
Front Squat
3 Pausing Front Squats
3 Front Squats
Hang Power Clean
3 Muscle Cleans
3 High Hang Power Cleans
3 Power Cleans
*Work to heaviest weight on all moves*
WOD Warm-Up
Each Athlete with opening weight
5 Push Press
5 Front Squats
5 Hang Power Cleans
Athlete 1 performs 5 Push Press, then athlete 2, then athlete 3. Same format for Front Squats and Push Press.
Metcon
Rx: Metcon (3 Rounds for reps)
Teams of 3:
AMRAP 7
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)
rest 3 minutes
AMRAP 7
50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)
rest 3 minutes
AMRAP 7
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)
Scale: Metcon (3 Rounds for reps)
Teams of 3:
AMRAP 7
50 Push Press (95/65)
50 Push Press (115/85)
AMRAP Push Press (145/115)
rest 3 minutes
AMRAP 7
50 Front Squats (95/65)
50 Front Squats (115/85)
AMRAP Front Squats (145/115)
rest 3 minutes
AMRAP 7
50 Hang Power Cleans (95/65)
50 Hang Power Cleans (115/85)
AMRAP Hang Power Cleans (145/115)
