Blue Ranger

Blue Ranger

New Ulm CrossFit – WOD


3 Rounds

5 Sn Gr DL

5 H. P Sn

10 Sn Gr Good Mornings

5 Sn Gr. Push Press

6 Burpees


30 Banded Pull Down & Apart

30 Banded Pass Throughs

T Stretch on Floor


Metcon (Time)

30 Snatches (75/55) -RX+(95/65)

20 Snatches (115/80)-(135/95)

10 Snatches (155/105)-(185/125)

5 Snatches (165/110)-(205/145)

*Power or Squat

-perform the workout straight through-
Target Time: 8-9 minutes

Time Cap: 13 minutes

Stimulus is moderate intensity and steady pacing. You are only allowed to use 1 bar so make sure weights are off to the side and not behind you.


You should be mindful of weight and base it off of percentages of their 1rm or perceived 1rm. Weights should follow: 40%, 55-60%, 70%, 80+%. You are allowed to power or squat the snatch at any point.. After the first set of 30, completing reps in fast singles is a completely acceptable rep approach with power snatching being the fastest until the heavier weights.

Suggested Reps for weight

75/55: Touch and go looking to hit 6+ reps at a time.

115/80: Fast Singles completing 1 rep every 3-5 seconds

155/105: Smooth singles trying to complete a rep every 5-10 seconds

165/110: 1 rep every 15-20+ seconds while being mindful of when to lift.

Accessory Work

10-8-6-6 Bent over barbell rows building

3×6-10 Chin-ups (supinated grip)

3×10 Dumbbell curls (each side) (moderate)

Home WOD

5:00 Clock:

30 Single Unders Or Jumping Jacks

5 Inchworms

:30 Handstand Hold Or Plank Hold


Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

30 Plate Hops/Line Hops

20 Sit Ups

10 Burpees


RX+ AMRAP 12:00

30 Double Unders

20 Alternating Dumbbell Hang Clean and Jerks (50/35)

10 Strict Handstand Push Ups

5 Burpee Box Jump Overs (24″/20″)
This chipper style workout is all about consistency and sustainable effort.

Aiming for unbroken on all movements while utilizing the transition between movements for rest.

Accessory Work

3 Rounds

10 Standing Arnold Press (each side)

30 yd Overhead Single Arm DB Hold (each side)

15 Single Leg Glute Bridge (each side)