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…..
