Daily WOD

12/19/2017

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Spidermans

Air Squats

PVC Passthroughs

Walkouts

Cossack Squats

PVC Around the World

Dive Bombers

Active Samson

PVC Overhead Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

completed with empty barbell

Mobility

Overhead Stretch on Wall – 1 Minute

Ankle Stretch – :30 Seconds Each Side

Movement Prep

Overhead Squat

3 Slow Overhead Squat with Pause

3 Overhead Squats

Power Snatch

3 Snatch Deadlifts

3 High Hang Power Snatch

3 Hang Power Snatch

3 Power Snatch

(FOCUS) Squat Snatch – Drop Further – Rock Solid

3 Snatch Drops

2 Hang Squat Snatches

1 Squat Snatch

Lateral Bar Burpees

2 Spidermans (Each Leg)

2 Frog Hops

2 Burpees

2 Lateral Burpees Over the Bar

Weightlifting

Overhead Squat (Hvy Triple)

15 Min to find a hvy triple

WOD Warm-Up

1 Round

3 Power Snatches

3 Lateral Bar Burpees

3 Overhead Squats

3 Squat Snatches

Metcon

Rx: Metcon (Time)

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

Scale: Metcon (Time)

20 Power Snatches (75/45)

20 Lateral Barbell Burpees

20 Overhead Squats (75/45)

20 Lateral Barbell Burpees

20 Squat Snatches (75/45) (Can be a Power Sn + OHS)