Daily WOD

“Snake Bite”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Active Spidermans

Knuckle Drags

Dive Bombers

Side Lunges

Active Samson

Air Squats

PVC Pass Throughs

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 Stiff-Legged Deadlifts

Mobility

Squat Hold – 1 Minute

Child’s Pose – 1 Minute

Warrior Squats – 1 Minute

Movement Prep

CTB / Pull-up – Grip (wider = more back and lats) Easier ROM

Use the hips

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Snatch – Meet the bar and have patience

5 Power Snatch Balances

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

5 Squat Snatch Balances or 5 Overhead Squats (Pause in Bottom)

2 High Hang Squat Snatches or High Hang Power Snatches

2 Hang Squat Snatches or Hang Power Snatches

2 Squat Snatches or Power Snatches

Metcon

Rx: Metcon (Time)

For Time:

21-15-9

Squat Snatch (95/65)

Chest to Bar Pull-ups

Scale: Metcon (Time)

15-12-9

Power Snatch (75/55)

Overhead Squats (75/55)

Pull-ups
Rx+ is 95/65