New Ulm CrossFit – WOD

Warm-up

3 Rounds

0:30 Dead Hang

15 Banded good mornings

12 Deadlifts (empty bar)

9 Hang power cleans (empty bar)

6 Shoulder to overhead (empty bar)

Mobility

PVC Passthroughs (Full Grip)

PVC Front Rack

Weightlifting

Squat Clean Thruster (10 EMOM x 1 Rep Building)

Metcon

Metcon (2 Rounds for time)

2 Sets

2 Rounds of DT

1 Round of Heavy DT

2 Rounds of DT

-rest until 10:00 before set 2-

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DT =

12 deadlifts (155/105),

9 hang power cleans (155/105),

6 push jerks (155/105)

Heavy DT is the same with 185/125
Target each set: sub 6 – Cap each set: 8

STIMULUS and GOALS

This workout is designed to give you a dose of regular DT conditioning while getting the heavy barbell thrown around as well. Don’t underestimate this one!

WORKOUT STRATEGY & FLOW

Regular DT: We’d love you to have to only set down the barbell 2-3 times tops. IF you are a barbell beast, go for unbroken!

Heavy DT: This will be challenging under fatigue but you can stay moving without having to stop if you commit to attacking the barbell. 11 deadlifts, 1 deadlift 8 hang cleans, 1 hang clean 6 shoulder to overhead. That’s a solid strategy.