New Ulm CrossFit – WOD
Warm-up
Line Drills
Quad Stretch
Knee To Chest
Straight Leg Kicks
Side Lunge
Walking Samson
Inchworms
3 Air Squats + 1 Broad Jump
High Knees
Butt Kickers
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Mobility
PVC Pass Throughs – :30 Seconds
Warrior Squats – 1 Minute
PVC Overhead Squats – :30 Seconds
Movement Prep
Power Snatch – Use lats to “feel the steel”
Movement Prep
5 Snatch Grip Deadlifts
3 High Hang Jump Shrugs
3 High Hang Muscle Snatches
2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches
Weightlifting
Work to a heavy single
Snatch (1RM)
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
