CrossFit Republic – CrossFit

Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)

Every 3 Minutes on the 3 Minutes Complete…

8 Heavy Push Presses (From the rack)

Building in weight as you go. Score all 5 sets.

Today’s strength is also a challenge of muscular endurance and barbell cycling in the front rack. During these sets, it is crucial that you keep a close bar path to your frontal plan (face) in order to maintain balance and mitigate any unnecessary energy expended.

Use the fast and strong drive our of the dip to put as much energy upwards as possible. Remember, no redipping!

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

7 rounds for time of:

7 Single Dumbbell Devil’s Presses (Alternating arms)

100 Meter Single Arm Dumbbell Farmer’s Carry

100 Meters = 330 Feet or (11) 30′ Lengths which means you will end up doing devil’s presses on a different side of the gym every round.

RX+: 70/50

RX: 50/35

Intermediate: 35/25

Scaled: 25/15

The goal of today is to keep moving. This is grunt work with a low level of technique involved. Don’t use the dumbbell as a reason to take breaks.