New Ulm CrossFit – WOD
Warm-up
3 Sets
10 Burpees
8 front squats (empty bar)
8 shoulder to overhead (empty bar)
4 Thrusters (empty bar – focus on a smooth transition between squat and overhead)
10 hanging scap retractions, 6 kip to swing, 2 strict pull ups (focus on solid shoulder control)
Mobility
Roll Lats
Upper Back
Thor Ext over roller
Metcon
Metcon (Time)
24-18-12
Chest to Bar Pull-ups
Thrusters (95/65)
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RX+
30-24-18
Target Time: 6-7 minutes
Time Cap: 10 minutes
This will feel like “Fran”, but the intensity will need to be moderate and controlled to keep from redlining too soon.
WORKOUT STRATEGY & FLOW
Chest to Bar: 1-2 sets will be the goal. Making sure to break early before grip fatigue really sets in.
Thrusters: Strategy will be similar to chest to bar but really need to monitor the legs and arm drive early on. Weight is light but will only feel worse as we go. 1-2 sets (3 sets max) and focus on breathing with a slight pause at the top to stay in control.
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Weightlifting
Warm Up with:
4 sets of 2 Position Pause Clean x 2
2 Reps: Pause 1″ off floor, at the top of the knee, & in the catch.
Clean (Build to a heavy single)
Goals
You may choose goals instead of lifting, or hit goals with any remaining time after lifting
