Daily WOD

The Workout

New Ulm CrossFit – WOD


3 Rounds

6 Good Mornings

3 Sn Gr PP

3 Hang C & J

30 single unders


Banded Shoulder Behind Back

Banded Lat


Metcon (Time)

10 Rounds

1 Squat Snatch (155/105)

3 Power Clean and Jerks (155/105)

30 Double Unders
Target Time: sub 10

Time Cap: 15


Stimulus moderate intensity with consistent pacing on the barbell until the last 2 rounds, then blitz it (or just hang on).The overall Focus should be to try and keep round times relatively the same.

Another 2 part double banger of Snatch and Clean and Jerk. Accept that you are in the workout for the long haul and enjoy the ride.


Snatch: Weight should be moderate where failure isn’t even a thought (60-70% or less of 1RM). Remember every round the weight will feel like it gets heavier. Stay consistent with set up, don’t rush into it and be fast under the bar every time! Remember part 1 is squat snatches and part 2 is power snatches!

Clean and Jerk: Same bar, same weight as snatch. You can be a little more aggressive with this since it should feel relatively light. Weight should be moveable for touch and go reps but fast singles would definitely be the safe approach with this one. Aim to hit a rep every 3-5 seconds and focus on consistent landing with feet and not jumping out each time. Remember part 1 is power clean and jerks and part 2 is squat clean and jerks!

Double Unders: Unbroken is a goal but we all know it depends on the day. Stay light on the feet, relax your shoulders down and try to breathe steady through the set.


Back Squat (10 x 3 @ 84% OT :90)

Back Squat

– 10 sets x 3 reps @ 84% 1RM Back Squat

Home WOD

5:00 Clock:

16 Alternating Stepback Lunges (Total)

4 Dive Bombers

:30 Handstand Hold OR Plank Hold


Metcon (AMRAP – Reps)

No Equipment:

15 Minute AMRAP

25 Sit Ups

25 Burpees

30 Alternating Box/Chair Step Ups

30 Hand Release Push Ups

30 Alternating Box/Chair Step Ups

25 Burpees

25 Sit Ups


Equipment: Label as RX+

15 Minute AMRAP

25 Sit Ups

25 Burpees

30 Alternating Single Dumbbell Step Ups (50/35)

25 Strict Handstand Push Ups

30 Alternating Single Dumbbell Step Ups (50/35)

25 Burpees

25 Sit Ups
This chipper style workout is all about consistency and sustainable effort.

Aim for unbroken reps on all movements except hand release push ups. Aim for sets of 5+ on the strict handstand push ups.

Accessory Work

3 Sets:

10 Dumbbell Single Leg RDL (Each Side)

10 Dumbbell Single Arm Shoulder to Overhead (Each Side)

10 Cat Cow Exercises