Daily WOD

Rodeo

New Ulm CrossFit – WOD

Warm-up

4:00

10 PVC PTTT

8 Floor sweeps

20 Singles

8 PVC OH squats

Mobility

Roller 1:00 each

Glutes

Hamstrings

Thoracic

High-Hang Snatch (4 x 3 High Hang Power Snatch)

Bergner warm up together

Then 5 Sn. Grip push press

On the Clock

0-4 Snatch drop x4 (empty bar)

4-6 Load snatch deadlift 80-100% Snatch

6-10 Snatch grip DL x5

10-12 Unload 40-50% Sn.

12-16 High hang power snatch x3

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

2-4-6-8-10-12-14…

Ascending ladder of

Alt. DB snatches 50/35

30 Dubs after each round of snatches
Sc. Singles, 35/20

Home WOD

12 minutes

Ascending ladder by 2s

Push ups

With 30 line hops between rounds