Daily WOD

Skirt Steak

New Ulm CrossFit – WOD

Warm-up

3 Rounds

20 Singles

5 Cal Bike

10 PVC Pass through toe touches

10 Alternating Spidermans

Mobility

Roll out everything!

Metcon

Metcon (Time)

6 Sets

100 Double Unders

18/13 Cal Echo Bike

-Rest 1:1 b/t sets-

*Perform 10 Power Clean and Jerks (135/95) during rest (If you are sore from yesterday, perform 50 feet of double KB farmers hold walking lunge.
Total time includes all rest

Target Time: sub 28 minutes

Time Cap: 35 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE. We are trying to push the pace on the bike while keeping good solid reps on the power clean and jerks.

How it should feel: GASSY. This one will leave you out of breath with the dubs and row into the fast barbell work!

WORKOUT STRATEGY & FLOW

Row: Try to keep a good fast pace here but not blow yourself up.

Clean and Jerk: We definitely recommend quick singles with a consistent, yet quick set up for each rep. If you love this movement and want to try 2-3+ of touch’n go then you can try!

Weightlifting

OPTIONAL

If you’re fresh enough and want to do some lifting…..

Front Squat (Build to a heavy single for the day)