New Ulm CrossFit – WOD
Warm-up
3 Rounds
15 Jumping Jacks
:20 HSH or Plank
5 M. Cln + Strict Press
10 KAH
Mobility
Wall Hinge
Figure 4
OH Squat on wall
Weightlifting
Squat Clean and Jerk (6 x 1 Building OT 1:30)
Metcon
Metcon (Time)
Partner Workout
AMRAP 3 Minutes
15 HSPU (Both)
26 TTB (Split) Partner Hangs
Max Reps Squat Snatches (135/95)
-Rest 1 Minute b/t sets-
*Complete Sets until you get to 60 squat snatches combined and 75 if doing power
Target Time: sub 15 Minutes
Target Cap: 19 Minutes
STIMULUS and GOALS
How to Pace: STEADY! We are ending with a moderate barbell, but if you come out too hot it is going to feel way heavier than it should.
How it should Feel: MUSCULAR ENDURANCE! You are taxing your shoulders and core before you need to really use them both so be prepared for them to start burning especially as you get deeper into the sets.
WORKOUT STRATEGY & FLOW
Handstand Walk: Aim to keep these in at least sections of 50ft and really limit the rest when you come down.
Toes to Bar: Try to keep these in bigger sets. If you can hold on go for it but it might not be worth it in the grand scheme of things. If you need more than 3 quick sets to get these done, then you need to drop the reps.
Squat Snatch: Just get into a nice pace here. Let that bar dropping be your rest and get back on it as fast as you can. This should not be over 70% of your 1RM.
