Daily WOD

“Sunny Side”

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Light Shuttle Sprint

Active Spidermans

Medium Shuttle Sprint

Dive Bombers

Fast Shuttle Sprint

Air 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

PVC Pass Throughs – :30 Seconds

Ankle Stretch – :30 Seconds Each Side

PVC Overhead Squats – :30 Seconds

Movement Prep

Burgener Warm-up

then

3 Snatch Grip Deadlifts (Pausing at each position)

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

1 High Hang Squat Snatch

2 Hang Squat Snatch

3 Squat Snatch

Weightlifting

3 Position Snatch

Metcon

Rx: Metcon (2 Rounds for reps)

AMRAP 5

Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

3 Squat Snatches (115/80)

6 Lateral Barbell Burpees

rest 5 Minutes

AMRAP 5

Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

3 Squat Snatches (115/80)

6 Lateral Barbell Burpees

Scale: Metcon (2 Rounds for reps)

AMRAP 5

Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

3 Squat Snatches (85/55)

6 Burpees

rest 5 Minutes

AMRAP 5

Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

3 Squat Snatches (85/55)

6 Burpees
Can use power snatch