CrossFit Republic – CrossFit

Daily Strength and Conditioning Team W.O.D. – 25 Minutes (Two Parts) (AMRAP – Rounds and Reps)

Teams of 2 – 15 Minutes

Part 1

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

6 Box Overs (24/20)

9 Hang Power Snatches (95/65)

12 Toes to Bar

RX+: 115/85

Intermediate: 75/55

Scaled/Beginner: 45/35

Snatch weight should be something you can consistently complete unbroken.

Toes to Bar Modification

– Ab Mat Sit Ups

– Hanging Knee Raises

– Toes to target

– Knees to Chest, Elbows, or Above Hips

– Toes to Rig

Box Over Modifications

– Reduce height to the most challenging height you can still comfortable jump at.

Daily Strength and Conditioning Team W.O.D. – 25 Minutes (Continued) (2 Rounds for weight)

Part 2 – 10 Minutes (15:00 – 25:00)

Build to a heavy unbroken complex of…

1 Hang Snatch + 1 Snatch (Power or Squat)