CrossFit Republic – CrossFit

No Endurance Option Today

Daily Strength W.O.D. – 12 Minutes (6 Rounds for weight)

Every 2 Minutes on the 2 Minutes Complete For Quality (6 Rounds)…

5 Snatch Grip Romanian Deadlifts

If athletes, struggle with the snatch grip, they may use a closer conventional grip but the point of today is not to go super heavy but to work somewhere around their 80 – 90% 1RM Snatch and focus on keeping the upper back engaged throughout the movement and focus the movement on the hamstrings and adductors.

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

As Many Rounds and Reps as Possible in 15 Minutes of…

1 Rope Climb

10 Toes to Bar

1 Rope Climb

10 30′ Single Kettlebell Farmer’s Carry (70/55) (Down and Back = 2) (Cones 30′ Apart)

RX+: 1 Legless Rope Climb

Intermediate: Half Rope Climb (55/35)

Scaled/Beginner: 3 Rope Walks (See Variations in Video Below) (Scaled: 35/20) and (Beginner: 25/15)

Toes to Bar Options:

– Hanging Knee or Leg Raises

– Kipping Knees to Chest, Arms or Waist

– 20 Farmer’s Carry Marches (See Video Below) (Challenging but doable weight) (R/L=20)

Today’s workout will test your grip and climbing technique. If you rely a lot on your arms during the rope climb, you will find yourself waiting for your grip to recover. However, if you focus on a secure foot hold and staying close to the rope, you will be able to keep moving and post a fast time. Choose a toes to bar option that allows you to complete the reps in 2 sets or less.

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