Daily WOD

Mount Everest

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10 Single Leg RDLs (each side) (light/moderate)

5 Single Arm Dumbbell Power Cleans (each side) (light/moderate)

3 Strict Pull-Ups

4 Burpees

Mobility

Fr R on wall

Forearm Smash on wall

Metcon

Metcon (Time)

15-10-5

Power Cleans 135/95

5-3-1

Rope Climbs
Target Time: sub 8 minutes

Time Cap: 10 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE!. This workout is going to be a burner. Expect grip fatigue and to be out of breath!

How it should Feel: GRIPPY & GASSY! The power clean/rope climb combo is a grippy one. This workout will show how good your footwork is on the rope climbs and how fast of a pace you can move with!

WORKOUT STRATEGY & FLOW

Power cleans: Keep these quick and snappy. It’s not a ton of reps, but make sure to focus on good leg/hip drive while working through these.

Rope climbs: expect grip fatigue here. Aim to use good footwork and technique to save the grip on these rope climbs. Consistency is key here.

Weightlifting

Power Snatch (1 Power Sn + 1 Squat Snatch x 4 @ 55-60)

Deadlift (10EMOM x 1 Building up to 80%)