Daily WOD

The Protagonist

New Ulm CrossFit – WOD



20 Jumping Jacks

5 squat cleans (start with empty bar and add weight each round)

5 squat snatches (start with empty bar and add weight each round)

10 Ring Rows

10 Kip to swing

10 push ups



Roll –

Lats & Upper Back


Metcon (2 Rounds for time)


Strict Ring Dips


Squat Clean Thrusters 115/80

-Rest til 10:00-



Muscle-Ups / inverted ring rows

Squat Snatches 115/80

RX+: 135/95
Target Time each set: 7-8 Minutes

Time Cap each set: 9 Minutes

We are working on high skilled gymnastic movements paired with a squatting olympic movement to get comfortable with moving the moderate load and higher volume upper body pulling

4 sets in the 6-8 minute range will help us get comfortable in this time domain and the higher volume in the snatch and squat clean thruster will translate to more efficiency in this movement

All sets should be attacked with 70-80% intensity until the last set of each movement (push the pace there if you feel good)


Pull-ups should be smooth and unbroken.

Squat Clean thruster and Squat Snatch: Weight should be light to moderate that you can hit comfortable singles at with minimal rest between reps. Don’t go over 60% 1 RM for either movement

Keep manageable sets on muslce ups as the arms will be fatigued from strict ttb. Focus on big kip a fast turn over (like the GHD) to keep reps efficient


Power Snatch (READ NOTES)

– 3 reps @ 65%

– 2 reps @ 70%

– 1 rep @ 75%

* rest 2:00 *

– 3 reps @ 70%

– 2 reps @ 75%

– 1 rep @ 80%

* rest 2:00 *

– 1 rep @80+%

* rest 1:00 *

– 1 rep @80+%

Home WOD

3 Rounds

20 Stepback Lunges

10 Divebombers

10 V-Ups


Metcon (Time)

6 Rounds For Time:

300m Run

20 Stepback Lunges (Total)

10 Burpees


Equipment: Label as RX+

6 Rounds For Time:

300m Run

20 Single Dumbbell Stepback Lunges (50s/35s)

10 Dumbbell Facing Burpees
This is a moderate intensity workout.

Run: go out at a moderate pace and try to maintain that throughout. If you don’t have space to run, sub :45 high knees.

Stepback lunges: aim for unbroken here.

Burpees: consistent pace is key until the last round when you send it!

Backpack version: Same stimulus as bodyweight.

Accessory Work

3 Sets:

20 Feet Anchored Sit Ups

40 Russian Twists (Total)

60 Sec Hollow Hold

-Rest 1:00 B/T Sets-