New Ulm CrossFit – WOD
Warm-up
Quad Stretch
Knee To Chest
Straight Leg Kicks
Side Lunge
Walking Samson
Duck Walk
Inchworms
3 Air Squats + 1 Broad Jump
High Knees
Butt Kickers
Barbell Warm-Up
Mobility
Wrists :30 each
Front Rack 1:00
Movement Prep
Clean & Jerk
3 High Hang Power Cleans
3 Strict Press
3 Hang Power Cleans
3 Push Press
3 Power Cleans
3 Push Jerks
Establish Split Position
3 Jumps to Split Position (Thumbs on Shoulders)
3 Jumps to Split Position (Land and Punch Arms Overhead)
3 Split Jerks
3 Power Clean & Split Jerks
Weightlifting
Power Clean and Jerk (Build to HVY Single)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
