CrossFit Republic – CrossFit

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

Front Squats

Set 1: 5 @ 70%

Set 2: 5 @ 75%

Set 3: 5+ @ 80%

Athletes, the weights are moving up and that 5+ is still where the gains are made. A lot of people are getting strong with this cycle and most of it has to do with simply not being overworked. Sometimes volume of weight and reps on the body can do more damage than good so make sure to take advantage of the opportunities to get quality strength work in when it arises.

Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 12 minutes of…

6 Ring Dips

6 Front Squats (135/95)

RX+: 165/115

Intermediate: 115/85

Scaled: 95/65

Beginner: 75/55

On a 12 minute clock, perform 6 Ring Dips then 6 Front Squats (start with the barbell on the ground). Repeat as many times as possible until the 12 minutes is up.

Scaling Options & Alternatives:

– Ring dips: Banded ring dips, 10-second ring hold, foot or box assisted ring dips, ring push-ups.

– Front Squats: Back Squats, Air Squats, Jumping Air Squats, Air Squat to Box

Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 25 Minutes of…

100 Meter Farmer’s Carry (35s/25s)

20 Double Dumbbell Front Squats (35s/25s)

100 Meter Farmer’s Carry (35s/25s)

10 Renegade Row with Push Up (See Video) (35s/25s)

RX+: 50/35

Scaled: 25/15

Beginner: 15/10

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