CrossFit Republic – CrossFit

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

Front Squats

Set 1: 5 Reps @ 65% 1RM

Set 2: 5 Reps @ 75% 1RM

Set 3: 5+ Reps @ 80%

Athletes, starting today, we will have 4 weeks left of the front squat program with with a retest of our max lifts on the week following our “big but boring” deload week. Dig deep in your third set requiring max effort. Pick a number and hit it. If you’re feeling good, go beyond it.

Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds)

Every Minute on the Minute for 15 Minutes Complete…

8 Burpees

8 Wall Ball Shots (20/14)

Score: Although Wodify will list this as an “AMRAP” due to scoring configuration, this is actually as many rounds completed on the minute as possible with a perfect score of 15.

Intermediate

6 Burpees

6 Wall Ball Shots (14/10)

Scaled

3 Burpees

3 Wall Ball Shots or Thrusters (10/6)

INTENDED STIMULUS

Consistency and stamina-based effort.

Choose a rep count that allows :10+ seconds to rest each minute.

Unbroken wall-ball shots.

Advanced athletes could try 10/10.

Extra Work – Glutes (Checkmark)

4 Sets for Quality of…

10 – 12 Resistance Bands Glute Drives

10 – 12 Single Leg Glute Raises (Left)

10 – 12 Single Leg Glute Raises (Right)

()

()

Knee Health Exercise (Checkmark)

Spanish Squat Isometric Hold

5 Sets of :45 Second Holds

()