Daily WOD

“Over & Out”

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)