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)