New Ulm CrossFit – WOD
Warm-up
10 Cal Row
10 GM + 5 Back Squats
10 Cal Row
10 Elbow Rotations + 5 Strict Press
10 Cal Row
10 SLD + 5 Front Squats
Mobility
Athletes Choice
Metcon
Metcon (Time)
Partner workout
20/16 Calorie Row (each: at the same time)
40 Power Cleans (135/95)
20/16 Calorie Row (each: at the same time)
40 Power Snatches (115/85)
20/16 Calorie Row (each: at the same time)
20 Cleans (185/135)
20/16 Calorie Row (each: at the same time)
20 Snatches (135/105)
20/16 Calorie Row (each: at the same time)
Target Time: 15-17 – Time Cap: 20
STIMULUS and GOALS
Stimulus today is moderate high intensity while adjusting on the fly with different olympic lifts . Grab a partner and see how well you can move the heavy weights.
WORKOUT STRATEGY & FLOW
Row: Both partners will have their own rowers. Pacing should be moderate and not sprint to where we can’t transition off and go right to the bar. Whoever is the better rower should be the first to lift on the bar. Goal should be sub 60 seconds and both must finish before moving on.
Power/Squat Cleans: Weight for both lifts should be moderately heavy where partners can maintain a steady 1:1 lift. For the power clean maybe try doing 2-3 lifts back and forth to allow for more rest.
Power/Squat Snatch: Same idea as the cleans. Be careful on that first Squat Snatch. Pull will be tight so drop under quickly with an aggressive press.
