CrossFit Republic – CrossFit

Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time)

For Time in Teams of 3 Splitting Reps However Desired…

120 Double Unders

60 Toes to Bar

30 Snatches (Power or Squat) (115/85)

100/80 Calorie Echo Bike

120 Double Unders

60 Toes to Bar

30 Snatches (Power or Squat) (135/95)

100/80 Calorie Echo Bike

120 Double Unders

60 Toes to Bar

30 Snatches (Power or Squat) (155/105)

RX+: 135/95, 155/105, 185/125

Intermediate: 95/65, 115/85, 135/95

Scaled: 45/55, 75/55, 95/65

Beginner: 2:1 Hang Dumbbell Power Snatch (25/15)

Toes to Bar Modifications

– 1:1 Toes as High as Possible

– 1:1 Knees to Chest, Elbows, or Waist

– 2:1 Ab Mat Sit Ups

Double Unders

– 180 Single Unders (1.5 to 1)

– 180 Line Hops (1.5 to 1)

– 90 Double Taps

F/F/M Bike: 86 Cals

M/M/F Bike: 94 Cals

Teams of 2

80 Doubles Unders, 40 Toes to Bar, 20 Snatches

M/F: 60 Cals

M/M Bike: 66 Cals

F/F Bike: 52 Cals

Team of 1:

40 Double Unders, 20 toes to Bar, 10 Snatches, 33/26 Calorie Bike