CrossFit Republic – CrossFit

Daily Strength W.O.D. – 15 Minutes (Weight)

Build to a heavy complex of…

1 Push Jerk + 1 Split Jerk (From the rack)

Athletes, instead of set percentages today, I’d like to do a traditional build up to push some limits and get a heavy stimulus on our shoulders before the METCON. I know this says build to a heavy but I’d like you to also dial in your form, especially in the split jerk which is a very limiting movement for many people. With that said, you should complete at least 5 sets of the full complex to ensure you’re getting quality technical work in today as well.

If you struggle with the split jerk and are experiencing diminishing returns on the movement, turn this into 2 push jerks still building to a heavy. It will just be considered scaled today.

Daily Conditioning W.O.D. – 8 Minutes (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

30 Double Unders

3 Push Jerks (185/125)

RX+: 205/145

Intermediate: 155/105

Scaled: 115/85

Today’s workout is a weightlifting and skill couplet. The reps are relatively low to keep round cycle time faster for those who are proficient in both movements. Performing a single round in less than 1 minute is certainly possible, but today could also be a good day to work on double-unders, or on the push jerk under some fatigue. The loading on the barbell should feel challenging, but still allow you to perform unbroken reps in each round. For the push jerk, instead of thinking about pressing up on the barbell, think about pushing yourself down into the receiving position.

Scaling:

Reduce the loading of the barbell.

To reduce the complexity of the jump rope, choose one of two options, either performing double-under attempts for 30 seconds or single-unders. For the push jerks, perform push presses.

In case of an injury or limitation, consider riding a bike for 7/5 calories instead of double unders.

For the push jerks, consider using dumbbells if there is a rack position limitation.

Intermediate option:

Beginner option:

Complete as many rounds and reps as possible in 8 minutes of:

30 Single Unders

3 Push Jerks 45/35