CrossFit Republic – CrossFit

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

Deadlifts

5 Sets of 2 Unbroken Deadlifts @ 90% of 1RM

Athletes, today is a heavy deadlift day but if you’re not feeling like your 90% is moving well coming off the weekend, consider 80% of your 1RM.

Coaches, please focus on an efficient warm with plenty of time for athletes to build up to their 80-90% so by the time they start, the weight they need for set 1 is on the bar.

Daily Conditioning W.O.D. – 14 Minutes (5 Rounds for reps)

5 Sets of 2:00 Minute Rounds…

10 Deadlifts (185/125)

Max Shuttle Runs

– 1 shuttle run is 25 ft out and back (Down and Back = 1).

– Rest 1:00 between rounds.

– Score all 5 sets

RX+: 225/155

Intermediate: 155/105

Scaled: 135/95

Beginner: 95/65

Stimulus & Goals

Light-to-moderate deadlifts complete in :15-:45 and 2 sets or less each round.

10+ shuttle runs per round; continuous movement.

Strategy

Work on your barbell cycle time. This is a great day to practice speed and technique. If you feel yourself getting the speed wobbles then slow down. During the shuttle runs, stay low and accelerate out of the turn.