New Ulm CrossFit – WOD
Warm-up
3 Rounds
1:00 Row (Increasing Intensity)
10 SLD
5 Strict Press
5 Power Cleans
Mobility
Roll Lats & Piriformis
Pigeon
Weightlifting
Push Press (Build to HVY 3 over 5 sets)
Back Squat (3 x 3 within 10% of Monday’s HVY 3)
Metcon
Metcon (2 Rounds for time)
2 sets (1 Set every 8:00)
Row 400/300m
15 Power Cleans (115/80)
15 Push Jerks (115/80)
15 Chest to bar pull ups
Row 400/300m
Target Time each set: sub 5
Time Cap each set: 6 minutes 30 seconds
STIMULUS and GOALS
How to Pace: CHALLENGE. Challenge the pace here. Aim for close to unbroken reps or big sets.
How it should Feel: GASSY. This is going to burn you out. Expect high heart rate and grip fatigue.
WORKOUT STRATEGY & FLOW
Run: Aim for a consistent/hard pace on the run.
Power cleans/Push Jerks: aim for unbroken/big sets on both movements. Make sure to utilize the legs on the push jerks in order to save your arms for the chest to bar.
Chest to bar: Aim for unbroken reps on the chest to bar.Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes 30 seconds
STIMULUS and GOALS
How to Pace: CHALLENGE. Challenge the pace here. Aim for close to unbroken reps or big sets.
How it should Feel: GASSY. This is going to burn you out. Expect high heart rate and grip fatigue.
WORKOUT STRATEGY & FLOW
Run: Aim for a consistent/hard pace on the run.
Power cleans/Push Jerks: aim for unbroken/big sets on both movements. Make sure to utilize the legs on the push jerks in order to save your arms for the chest to bar.
Chest to bar: Aim for unbroken reps on the chest to bar.
