Daily WOD

#2

New Ulm CrossFit – WOD

Warm-up

20 Singles

10 GM + 5 B Sqt

20 Singles

10 Elbows + 5 Str. Press w/ Pause

20 Singles

10 SLD + 5 Fr. Squats w/ Pause

20 Singles

Mobility

Sit & Twist

Shoulders On Wall

Thoracic Opener

Weightlifting

Squat Clean and Jerk (EMOM16 – First 8 Complex, Last 8 – 1 +1)

First 8 sets – 1 Sqt Cln + 1 Fr Sqt + 1 Sqt Cln + 1 Split Jerk

Last 8 sets – 1 Sqt Cln + 1 Split Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP10

6 Hang Squat Clean + Split Jerk @ 65% of 1×1

6 Lateral Burpee Over Bar

25 Dubs or 35 Singles

Home WOD

If you have weights, feel free to do Clean & Jerks.

If you only have odd objects, lift to your chest, do a squat and then touch the floor, lift to chest and press overhead. Keep it OTM for 16

Metcon (AMRAP – Rounds and Reps)

AMRAP14

6 Squat Jumps

6 Burpees

25 Dubs or 35 Singles or Line Hops