Daily WOD

I’m Puttin’ In A Pool!

New Ulm CrossFit – WOD

Warm-up

3 Burpees

10 GM + 5 Back Sqt

3 Burpees

10 Elbows + 5 Str Pr

3 Burpees

10 SLD + 5 Fr Sqt

3 Burpees

5 H Sqt Cln + 5 Sp Jrk

Mobility

Deep Squat – Feet on wall

Knight Ham Str

Banded Shoulders

Accessory Work

10 EMOM

E: :30 Hollow Hold

O: :30 Plank

Weightlifting

Minutes (0-4)

1 Power Clean + 1 Pause Front Squat

+ 1 Push Jerk + 1 Split Jerk (45-55%)

Minutes (6-10)

1 Squat Clean + 1 Hang Squat Clean

+ 1 Split Jerk (55-70%)

Minutes (12-19)

1 Squat Clean + 1 Split Jerk (70%+)

Squat Clean and Jerk (Two Waves of Complexes, then build to hvy 1 over 8)