Daily WOD

Event 6

New Ulm CrossFit – WOD

Warm-up

3 Rounds

1:00 Row

5 SLD + 5 M Clns

10 Lat Lunges

Mobility

Roller

Lats, Upper Back, Hamstrings

Metcon

Metcon (Time)

30/24 Calorie row

15 Clean and Jerks 155/105

24 Reverse Lunges 135/95
Target Time: 3-4 – Time Cap: 5

STIMULUS and GOALS

This is a fast workout, but still takes just a little bit of pacing! Go out hard and hang on to a fast pace until you get to the sled then SELL OUT!

WORKOUT STRATEGY & FLOW

Row: This is a very hard effort around a minute of work so we want to be close to 90% or higher. Turn the damper up a little higher than normal. Get the feet straps as tight as you can where you can still just slide right out of them instead of having to undo it.

Clean and Jerk: The clean and Jerks are the decider in this workout as I see it. These can be done unbroken, but if your cycle rate is very fast you will be able to make a break in the middle. If going unbroken makes your cycle rate suffer too much then break these up and move the bar fast.

Reverse Lunges: This is 100%, everything you have left in the tank! HAVE FUN!

Weightlifting

Clean and Jerk (1 Hang Clean + 1 Clean + 1 Jerk x 5)

Deadlift (5,3,1,5,3,1,3)

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 85%

3 reps @ 95%

1 rep @ 95+%

3 reps @ 90%

* superset with Dumbbell Rear Elevated Split Squats x 10 each leg