New Ulm CrossFit – WOD
Warm-up
:30 Seconds
Active Spidermans
Air Squats
PVC Passthroughs
Walkouts
Cossack Squats
PVC Around the World
Dive Bombers
Active Samson
PVC Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
Ankle Stretch – :30 Seconds Each Side
Warrior Squats – 1 Minute
Movement Prep
Power Snatch & Squat Snatch
3 Snatch Deadlifts
3 High Hang Power Snatch
3 Hang Power Snatch
3 Power Snatch
3 Snatch Drops
2 Hang Squat Snatches
1 Squat Snatch
Lat Burpee over Bar
2 Spidermans (Each Leg)
2 Frog Hops
2 Burpees
2 Lateral Burpees Over the Bar
Weightlifting
Snatch (Build to a Hvy 1 – comment Power vs. Squat)
Metcon
Rx: Metcon (Time)
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
Scale: Metcon (Time)
For Time:
20 Power Snatches (75/45)
20 Lateral Barbell Burpees
20 Overhead Squats (75/45)
20 Lateral Barbell Burpees
20 Squat Snatches (75/45)
