CrossFit Republic – CrossFit

Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight)

Front Squats (3 Sets of 3)

1 Sets of 3 at 65%

1 Set of 3 at 75%

1 Set of 3+ at 85%

Athletes, I’ve decreased the amount of time for the squat session today in order to make more time for workout preparation and build up prior to the clock starting. Once again, let push hard on that last set of 3+. That’s where the biggest gains are made.

Daily Conditioning W.O.D. – 15 Minutes (Time)

For Time:

3 Rounds

75 Double Unders

21/17 Calorie Echo Bike

5 Front Squats

RX+: 245/165

RX: 225/155

Intermediate: 185/125

Scaled: 135/95

Beginner: 75/55

28/22 Calorie Row ONLY if all out of bikes.

Today’s workout is meant to be a heavy sprint. Regardless of the other two movements, push the pace on the bike and don’t game it. Exiting the bike a little wobbly is what makes this workout fun. The 5 front squats should be tough and feel heavy; however, you should be able to squat clean the barbell to start the reps and perform each set unbroken.

Intermediate Example

3 rounds for time of:

35-50 Double Unders

15/12 Calorie Echo Bike

5 Front Squats

Scaled/Beginner Example:

3 rounds for time of:

75 Single Unders

10/7 Calorie Echo bike

5 Front Squats

Endurance W.O.D. – 25 Minutes (Time)

For Time…

Buy In: 500/400 Meter Row

50 Double-Unders

20 Front Squats (95/65 lb)

50 Double-Unders

15 Front Squats (95/65 lb)

50 Double Unders

10 Front Squats (95/65 lb)

50 Double Unders

15 Front Squats (95/65 lb)

50 Double Unders

20 Front Squats (95/65 lb)

50 Double Unders

Buy Out: 500/400 Meter Row

RX+: 135/95

Scaled: 75/55

Beginner: 45/35 or Light Double Dumbbell

75 Single Unders for Scaled and Beginner Athletes