Daily WOD

“Power Trip”

New Ulm CrossFit – WOD

Warm-up

:20 Seconds

Jumping Jacks

Active Spidermans

Medicine Ball Foot Taps

Active Samson

Medicine Ball Slams

Dive Bombers

Single Unders

Air Squats to Medicine Ball

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

Dubs

Establish Hand Position

:15 Seconds Single Unders

:15 Seconds Higher Single Unders

:15 Seconds Double Taps

:15 Seconds Double Unders

Wallballs – Hands & Elbows

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

Power Snatch

Establish Three Positions (Pockets, Knee, Mid-Shin)

3 High Hang High Pulls

3 High Hang Muscle Snatches

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Snatches (95/65)

30 Wallballs (20/14)

60 Double Unders

Scale: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Snatches (65/35)

30 Wallballs (14/10)

60 Singles Unders