Daily WOD

“TKO”

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

Power Snatch, OHS, Squat Snatch

3 Snatch Grip Push Jerks (Back Rack)

3 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

2 Overhead Squats

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Squat Snatch

(Power for those who aren’t squat snatching)

Chest to bar – Elbows back

10 Scap Pull-ups

10 Kipping Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Weightlifting

Overhead Squat (Build to a heavy double)

Metcon

Rx: Metcon (Time)

For Time:

35/25 Cal Bike

27 Chest to Bar Pull-Ups

21 Power Snatches (115/80)

15 Overhead Squats (115/80)

9 Squat Snatches (115/80)

Scale: Metcon (Time)

For Time:

35/25 Cal Bike

27 Pull-Ups

24 Power Snatches (75/55)

21 Overhead Squats (75/55)