Daily WOD

Eddie Rosario

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row (Increasing Intensity)

10 SLD

5 Strict Press

5 Power Cleans

Mobility

Roll Lats & Piriformis

Pigeon

Weightlifting

Push Press (Build to HVY 3 over 5 sets)

Back Squat (3 x 3 within 10% of Monday’s HVY 3)

Metcon

Metcon (2 Rounds for time)

2 sets (1 Set every 8:00)

Row 400/300m

15 Power Cleans (115/80)

15 Push Jerks (115/80)

15 Chest to bar pull ups

Row 400/300m
Target Time each set: sub 5

Time Cap each set: 6 minutes 30 seconds

STIMULUS and GOALS

How to Pace: CHALLENGE. Challenge the pace here. Aim for close to unbroken reps or big sets.

How it should Feel: GASSY. This is going to burn you out. Expect high heart rate and grip fatigue.

WORKOUT STRATEGY & FLOW

Run: Aim for a consistent/hard pace on the run.

Power cleans/Push Jerks: aim for unbroken/big sets on both movements. Make sure to utilize the legs on the push jerks in order to save your arms for the chest to bar.

Chest to bar: Aim for unbroken reps on the chest to bar.Target Time each set: sub 5 minutes

Time Cap each set: 6 minutes 30 seconds

STIMULUS and GOALS

How to Pace: CHALLENGE. Challenge the pace here. Aim for close to unbroken reps or big sets.

How it should Feel: GASSY. This is going to burn you out. Expect high heart rate and grip fatigue.

WORKOUT STRATEGY & FLOW

Run: Aim for a consistent/hard pace on the run.

Power cleans/Push Jerks: aim for unbroken/big sets on both movements. Make sure to utilize the legs on the push jerks in order to save your arms for the chest to bar.

Chest to bar: Aim for unbroken reps on the chest to bar.