Daily WOD

“Captain Crunch”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Row

Dive Bomber

Medium Row

Active Spidermans

Fast Row

Active Samson

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch 1:00

Wrists :30 each

Movement Prep

Deadlift – Drive heels through the floor

5 Hip Hinge Deadlifts (Hip to Top of Knee)

5 Full Deadlifts

Hang Power Clean – Hook grip – tight arms

Hold Finish Position – 5 Seconds

High Hang Power Clean – 5 Reps

Hang Power Clean – 5 Reps

Push Jerks – Forearms for direction of bar

Hold Finish Position – 5 Seconds

Hold Dip Position – 5 Seconds

3 Push Jerks

Metcon

Rx: Metcon (Calories)

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:

2 Rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:

1 Round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining

Scale: Metcon (Calories)

AMRAP 4:

3 Rounds:

12 Deadlifts (85/55)

9 Hang Power Cleans (85/55)

6 Push Jerks (85/55)

Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:

2 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:

1 Round:

12 Deadlifts (115/85)

9 Hang Power Cleans (115/85)

6 Push Jerks (115/85)

Max Calorie Row in Time Remaining