New Ulm CrossFit – WOD
Warm-up
2 Rounds
10 Scap Shrugs, 6 Kip to Swing, 2 Knee to chest
10 Hang Cleans (Bar)
5 Inchworms w/ pushup
10 Alt Spidermans
Mobility
Child’s Pose
Downward dog to cobra
Metcon
Metcon (Time)
FULL SEND FRIDAY!
10-20-30
Toes to bar
Hang Power Cleans (135/95)
Bar Facing Burpee
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Scaled is KAH (20-30-40) & 95/65
Target Time: 10-12 – Time Cap: 15
STIMULUS and GOALS
Full send Friday means hard effort and hold on!
How it should feel: Grippy and Gassy!!! This workout will test your grip capacity and ability to push through hard effort pacing!
WORKOUT STRATEGY & FLOW
Toes to bar: aim for unbroken sets here. Grip is going to become a factor on the set of 30. Be prepared for this!
Hang power cleans: aim for an unbroken set on the 10 and then sets of 5+ on the sets of 20 & 30. Grip fatigue will be a factor so focus on smart sets.
Bar Facing Burpee: consistency is key here. Pick a pace you can hold for each set and stick with it! If you have anything left on the set of 30, go ahead and send it!
Weightlifting
Power Clean and Jerk
Power Clean & Jerk Waves:
1 rep @ 60%
1 rep @ 65%
1 rep @ 70%
1 rep @ 75%
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1 rep @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
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1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 85%+
