Daily WOD

Man In Black

New Ulm CrossFit – WOD

Warm-up

3 Rounds

5 GM + 5 SLD

6 Pause Hang Cleans

:30 Handstand Hold

25 Single Under

Mobility

PVC Drills

Weightlifting

Hang Power Clean (4 x 3 Pause in Receive)

Work at 60-70% Effort

(SOLID REPS) No starfish or bad positioning.

Hang Power Clean (4 x 1 No Pause)

Work at 80-85% Effort

Metcon

Metcon (Time)

12 Hang Power Cleans 135/95

100 Dubs or 150 Singles

25 Strict HSPU

100 Dubs or 150 Singles

25 Strict HSPU

100 Dubs or 150 Singles

12 Hang Power Cleans 135/95
Target Time: sub 9

Time Cap: 13

STIMULUS and GOALS

How to Pace: CHALLENGE! We want this workout to be at a fast pace. Reps are set to where they can all be completed at a fast cycle rate! Control the pace early on and keep movements smooth for a steady breathing pattern. First 2-3 minutes should be aggressive but not all out pace, and then we try to maintain or consistently improve through this faster workout!

How it should Feel: MUSCLE ENDURANCE! Your shoulders will be fatigued here. Stay steady and push though!