Daily WOD

Lovin’ Touchin’ Squeezin’

New Ulm CrossFit – WOD

Warm-up

2 Rounds

10 Single Arm High Pull

10 Scap Shrugs

10 Kip to Swing

5 Hang Muscle Cleans

5 Front Squats

Mobility

Lacrosse Ball

Pec & Ant Delt

Front Rack on wall

Weightlifting

Front Rack Lunge (6,4,2,2,2)

Metcon

Metcon (Time)

Partner Throwdown Friday

For time

100 Power Cleans (135/95) (split as desired)

*Every 2 minutes each partner completes 4 Burpee Pull-Ups

**Start the workout with Burpee Pull-Ups
Target Time: Sub 6

Time Cap: 10

STIMULUS and GOALS

How to Pace: SPRINT! We want you to push each other on this! Be smooth on your muscle ups then attack those power cleans!

How it should Feel: GRIPPY and GASSY! The pull-pull combination with a light barbell will have your grip and lungs on fire!

WORKOUT STRATEGY & FLOW

Burpee Pull-Ups: Be smooth and unrushed here. We’d like you to finish these in under 30 seconds with whatever sets you use.

Power Cleans: Touch’n go with some Clang N’ Bang!!! Hook grip that bad boy and take the bar for a ride! We want sets of 3-5+ out of the gate and very fast singles if you must let go of the bar.

Gymnastics

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Strict Handstand Push Ups

*If you cannot go unbroken each round you need to redo that round.

You need to rest enough to complete EVERY round unbroken.

Cool Down

Banded Shoulder Stretches