Good Friday

Good Friday

New Ulm CrossFit – WOD


3 Rounds

5 Burpees

10 Scap Shrugs

5 Kip to swing


Snatch BB Warmup

Clean & Jerk BB Warmup


Roller –

Upper Back & Lats

Thoracic Opener


Metcon (Time)

“Team Tron”

50 Power Snatch (135/95)

40 Clean and Jerks (155/105)

15 Synchro Burpee Pull-Ups

**Jumping Muscle-Ups**

Individual Version:

25 Power Snatches (135/95)

20 Clean and Jerks (155/105)

20 Burpee Pull-Ups

RX+ is 10 Bar Muscle-Ups
Target Time: sub 20 minutes

Time Cap: 25 minutes


How to Pace: PAIN CAVE! This workout individually is a grind but, add in a partner and go 1:1. This changes it drastically to where athletes will be fighting to keep the morale alive.

How it should Feel: MUSCLE ENDURANCE and CARDIO will be at an all time high. Something about heavy weights and a partner that just pushes you to that limit.


Power Snatch/Clean and Jerk: Both are performed in singles and should be steady paced. Perform 1 rep back and forth or up to 3 at a time, if more rest is ready between.

Muscle Ups: The Goal should be at least sets of 3-5. Remember the body will be fried once you arrive at this point in the workout, so kip extra hard on that first rep and aim for a fast turnover at the top.

Metcon (Distance)


5 sets:

3 strokes (pulls) accelerating to 100% (max pressure)

5 strokes (pulls) at 100% (max stroke rate),

Full recovery b/t sets

Main Workout:

3 sets:

250m fast pace (85-90%),

100m easy pace,

15 strokes (pulls) at 100%

Rest 3min b/t sets
Details: Your 15 stroke distance should be double the 3+5 strokes in the warm-up.

Score: Distance on 15 Strokes