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
