Daily WOD

William Wallace

New Ulm CrossFit – WOD

Warm-up

6:00

35 Singles

5 Snatch Grip Push Press + 2 Hang P Sn

5 SLD + 3 H Cln & Jerks

0:15 HS Hold + 10 shoulder taps

Mobility

Roll Upper Back

Roll Lats

Barbell opener

Metcon

Metcon (Time)

20 Power Snatches 115/80

10 Wall Walks or 50′ HSW

-rest 1:1-

10 Wall Walks or 50′ HSW

20 Power Clean and Jerks 115/80
Target Time each set: sub 3

Time Cap each set: 5

Score by total time

STIMULUS and GOALS

How to Pace: CHALLENGE! We want you to push your typical pace and see how long you can hang onto the barbell and then remain upside down on your hands!

How it should Feel: LACTIC ACID PARTY! This barbell work is going to likely blow up your grip, quads, and/or shoulders if you do it right!

WORKOUT STRATEGY & FLOW

Power Snatch/Power Clean and Jerk: Work to use efficient cycling technique with these. We’d like something you can move at least sets of 3+ to start and would rather you not drop to quick singles. Don’t use over 75% 1RM. Remember to space your feet out slightly more for cycling these oly lifts vs. feet in pure jumping position for the heavier 1RMs.

Handstand walk: This workout is a great opportunity to see how fast you can actually move on your hands through 1 fast set per workout! Kick up and go! (Scale distance if 100’ takes longer than 3 minutes)

Weightlifting

Power Clean (10 EMOM – Choose one weight)

1 Pause DL + 1 Pause P Cln + 1 P Cln