Daily WOD

Speed Cleans OR Row Threshold

New Ulm CrossFit – WOD

Warm-up

8:00

250m Row

4-8 Squat Cleans (start light and move up in weight)

Mobility

Weightlifting

Front Squat (Build to a heavy single over 6 attempts)

Do this first if doing the speed clean metcon. If rowing, you may skip this piece.

Metcon

Choose one Metcon. If doing the speed clean ladder, perform weightlifting first if time.

Metcon (3 Rounds for time)

1 squat clean (135/95)

1 squat clean (145/100)

1 squat clean (155/105)

1 squat clean (165/110)

1 squat clean (175/115)

—-Rest 5-10 Minutes—-

For time:

1 squat clean (185/125)

1 squat clean (195/130)

1 squat clean (205/135)

1 squat clean (215/140)

1 squat clean (225/145)

—-Rest 5-10 Minutes—-

For time:

1 squat clean (245/155)

1 squat clean (255/160)

1 squat clean (265/165)

1 squat clean (270/170)

1 squat clean (275/175)

*No more than 2 misses
The first part should not end at over 75% of 1 RM!

The 2nd part should not end at over 85% of 1RM

The 3rd part should not end at over 95% of 1RM

Target Time set 1:sub 1 minute

Target Time set 2: sub 2 minutes

Target Time set 3: sub 3 minutes

Time Cap set 1: 2 minutes

Time Cap set 2: 3 minutes

Time Cap set 3: 4 minutes

STIMULUS and GOALS

This is a FUN workout! It is designed to move through quickly and test your strength, power and ability to move through heavy barbells fast!

WORKOUT STRATEGY & FLOW

Squat Cleans: Use appropriate loading throughout this workout. Move as quickly as possible without hitting failure or missing a lift due to being sloppy. Be Crisp!

You need a 300/195 squat clean max to do the entire workout Rx’d. 99% of people need to scale this workout and that is OKAY. Use appropriate loads based on the percentage of your 1RM.

Metcon (Time)

Row “Lactate Threshold” Workout

1600m at easy/mod pace,

-Rest 2 Minutes-

800m at mod/fast pace,

-Rest 2 Minutes-

1200m at easy/mod pace,

-Rest 2 Minutes-

600m at mod/fast pace,

-Rest 2 Minutes-

800m at mod pace,

-Rest 2 Minutes-

400m at max effort
Score for time including all rests.

Metcon

Need another option??

Triple Three (Time)

3K Row

300 Dubs

3 Mile Run
Cap of 60:00

Scaled version

2K Row

200 Dubs

2 Mile Run