Daily WOD

“Meat Paws”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

100m Jog

Dive Bombers

100m Run

Active Spidermans

100m Sprint

Active Samson

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

Child’s Pose 1:00

PVC Passthroughs :45

PVC OHS :30

Movement Prep

Toes to Bar – Pull down, stay under tension

10 Scap Pull-ups

5 Kipping Swings

3 Knees to Chest

3 Toes to Bar

Hang Power Snatch – Shoulders back, hips back, punch

Establish Hang Position

3 Knee to Stands

3 Snatch Drops

3 High Hang Power Snatches

3 Hang Power Snatches

Build to lighter weight

3 Hang Power Snatches

Metcon

Rx: Metcon (Time)

4 Rounds:

15/12 Cal Row

15 Toes to Bar

9 Hang Power Snatch (95/65)

Scale: Metcon (Time)

4 Rounds:

15/12 Cal Row

15 Toes above hip

9 Hang Power Snatch (75/45)