Daily WOD

Harley Quinn

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%+