New Ulm CrossFit – WOD
Warm-up
3 Rounds
16/12 Calorie Row (build intensity each round)
8 single arm dumbbell floor press (each side) (light/moderate)
8 Push-ups
Mobility
Roll Lats & Upper Back
Banded Front Rack
Weightlifting
Power Clean and Jerk (Build to Hvy 1 – Choose between power and squat)
Squat Clean and Jerk (Build to Hvy 1 – Choose between power and squat)
Metcon
Metcon (Distance)
5 Sets
AMRAP 3 Minutes
20 Floor Press 135/95
Max Distance Meter Row
-Rest 1 Minute b/t sets-
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RX+ 155/105
Score is total meters
Target Meters each set: 550/450+
STIMULUS and GOALS
This is a classic push/pull workout focused on building upper body capacity.
WORKOUT STRATEGY & FLOW
Floor Press: aim for 1-3 sets here. Don’t use over 60% of 1RM for this workout weight.
Row: focus on long strong pulls when you first get into the rower. Don’t waste time on transitions. Make sure to have your foot straps set so that you don’t have to mess with them.
