Daily WOD

Power Row

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Active Samson

Faster Row

Dive Bomber

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

5 Front Squats

Mobility

2 Rounds

:30 PVC Passthroughs

:30 PVC OHS

Movement Prep

1st Position:

3 High Pulls

3 Power Snatches

2nd Position:

3 High Pulls

3 Power Snatches

3rd Position:

3 High Pulls

3 Power Snatches

Weightlifting

12 Minutes to find a hvy 3 pos power snatch

3 Position Power Snatch (Work to a hvy complex)

WOD Warm-Up

1 Round

5 Calorie Row

5 Power Snatches

Metcon

Rx: Metcon (3 Rounds for reps)

AMRAP 3:

12/9 Calorie Row

12 Power Snatches (95/65)

Rest 3:00

AMRAP 3:

12/9 Calorie Row

8 Power Snatches (115/80)

Rest 3:00

AMRAP 3:

12/9 Calorie Row

4 Power Snatches (135/95)

Scale: Metcon (3 Rounds for reps)

AMRAP 3:

12/9 Calorie Row

12 Power Snatches (65/35)

Rest 3:00

AMRAP 3:

12/9 Calorie Row

8 Power Snatches (85/55)

Rest 3:00

AMRAP 3:

12/9 Calorie Row

4 Power Snatches (95/65)