Daily WOD

Your Turn

New Ulm CrossFit – WOD

Warm-up

AMRAP4

5 Snatch Grip Push Press

10 Situps

5 SLD

10 Airsquats

Mobility

Walk Stretch

Lat Roll

Weightlifting

On and 11:00 min Clock

EMOM x 4

3 Snatch High Pull

-1 min rest-

EMOM x 6

2 Hang Snatch

First EMOM today is to focus on technique of the pull. Focus on getting good hip connection and extension followed by strong pull with the shoulders and arms. start around 35-45% of you 1-RM. You can build of the 4 sets as needed but not mandatory.

Second EMOM we are still driving the the pattern of the pull and adding the full snatch. We can practice either Squat or Power. Looking to work up to a moderate weight with sound technique

Hang Power Snatch

Hang Squat Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner

AMRAP 15

2 Hang Power Snatches (75/55)

2 Toes to Bar

2 cal Row

Add 2 reps to each movement after each athlete has completed a full round. Athletes will complete full rounds before switching

Score is the total number of round your team can complete in the time limit.
SC: 55/35, Toe Above Hip

Cool Down

3-5 min Conversational Row

Wrist Stretch