New Ulm CrossFit – WOD
Warm-up
3 Rounds
5 GM + 5 SLD
6 Pause Hang Cleans
:30 Handstand Hold
25 Single Under
Mobility
PVC Drills
Weightlifting
Hang Power Clean (4 x 3 Pause in Receive)
Work at 60-70% Effort
(SOLID REPS) No starfish or bad positioning.
Hang Power Clean (4 x 1 No Pause)
Work at 80-85% Effort
Metcon
Metcon (Time)
12 Hang Power Cleans 135/95
100 Dubs or 150 Singles
25 Strict HSPU
100 Dubs or 150 Singles
25 Strict HSPU
100 Dubs or 150 Singles
12 Hang Power Cleans 135/95
Target Time: sub 9
Time Cap: 13
STIMULUS and GOALS
How to Pace: CHALLENGE! We want this workout to be at a fast pace. Reps are set to where they can all be completed at a fast cycle rate! Control the pace early on and keep movements smooth for a steady breathing pattern. First 2-3 minutes should be aggressive but not all out pace, and then we try to maintain or consistently improve through this faster workout!
How it should Feel: MUSCLE ENDURANCE! Your shoulders will be fatigued here. Stay steady and push though!
