Daily WOD

Another Workout

New Ulm CrossFit – WOD


3 Sets

1:00 Row

9 Ring Rows

7 Scap Shrug

5 Kips

9 Kettlbell Deadlift to Russian Swing (heavy)


Metcon (AMRAP – Reps)

20 Minute EMOM

Minute 1: 15 Stick Sit-Ups

Minute 2: 5 Box Jumps (Tall)

Minute 3: 5 Power Cleans 155/125

Minute 4: 15/12 Calorie Row

*Don’t go over 70% intensity
Don’t work for more than 40 seconds any minute


We are getting the blood flowing and some movement in without taxing us too much for 21.1!


The SCALING aim is to allow us to move steadily through the workout without over taxing any body part or system


Snatch Grip Deadlift (3 Sn Gr DL + 1 Sn Pull)

Snatch Deadlift (No Touch) + Snatch Pulls:

– 3 sets x (3+1) @ 100% 1 RM Snatch

* Rest 2 minutes between sets

“touch and go” without letting the barbell touch the ground between reps

Complete snatch deadlift (no touch) without dropping. Then you may drop and complete snatch pull.