Daily WOD

“Ring of Fire”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Inchworms

Active Samson

Active Spidermans

Air Squats

Dive Bombers

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

Muscle Ups – Head forward feet back

10 Scap Pull-ups on Rings

5 Ring Swings

3 Strict Ring Pull-ups

1 Muscle-up

Squat Snatch – Speed through the middle not from the floor

Burgener PVC

5 Reps – Down and Up

5 Reps – Elbows High and Outside

5 Reps – Muscle Snatch

5 Reps – Snatch Lands

5 Reps – Snatch Drops

5 Reps – Hang Power Snatch

1 High Hang Power Snatches

1 Hang Power Snatches

1 Power Snatches

2 High Hang Squat Snatch

2 Hang Squat Snatch

2 Squat Snatch

Weightlifting

Squat Snatch (Find a heavy single)

Power Snatch (1 Heavy)

Metcon

Rx: Metcon (AMRAP – Reps)

AMRAP 9:

1 Ring Muscle-ups

1 Squat Snatch (135/95)

2 Ring Muscle-ups

2 Squat Snatch (135/95)

3 Ring Muscle-ups

3 Squat Snatch (135/95)



Up by (1) rep until finish

Scale: Metcon (AMRAP – Reps)

AMRAP 9:

2 Pull-ups

2 Power Snatches

4 Pull-ups

4 Power Snatches

6 Pull-ups

6 Power Snatches



Up by (2) reps until finish