CrossFit Republic – CrossFit

Daily Strength and Conditioning Team W.O.D. – Part 1 – 15 Minutes (AMRAP – Rounds and Reps)

Teams of 3

Part 1 (0:00 – 15:00)

For Rounds and Reps Complete…

3 Power Snatches

30’ Handstand Walk (Cones 15′ Apart)

3 Rope Climbs

*Partition everything however you’d like.

*Handstand Walks will be 15’ down and 15’ back. Each 5’ section will count as 1 Rep.

*Each Round is 12 Reps

*Team of 1 cut the workout into 1/3s

*Team of 2 cut the workout into 2/3s

Power Snatch Weight

Rounds 1-3

Step 1: 45/35

Step 2: 55/45

Step 3: 75/55

Step 4 (RX): 95/65

Step 5: 115/85

Rounds 4-6

Step 1: 55/45

Step 2: 75/55

Step 3: 95/65

Step 4 (RX): 115/85

Step 5: 135/95

Rounds 7-9

Step 1: 75/55

Step 2: 95/65

Step 3: 115/85

Step 4 (RX): 135/95

Step 5: 155/105

Rounds 10-12

Step 1: 95/65

Step 2: 115/85

Step 3: 135/95

Step 4 (RX): 155/105

Step 5: 185/125

Rounds 13+

Step 1: 115/85

Step 2: 135/95

Step 3: 155/105

Step 4 (RX): 185/125

Step 5: 205/145

Rest 15:00 – 16:00

Then Into Part 2…

Handstand Walk Variations

Step 1: 30 Pike Shoulder Taps or :30 Wall Pike Hold (Feet on wall) or 60′ Bear Crawl or 60′ Double Dumbbell Overhead Walk

Step 2: 30 Wall Pike Shoulder Taps or 30 Wall Pike Hold (Feet on wall) or 60′ Bear Crawl or 60′ Double Dumbbell Overhead Walk

Step 3: 3 Wall Walks

Rope Climb Variations

Step 1: 6 Rope Walks (Legs Assisted)

Step 2: 6 Rope Walks (Unassisted) or 6 Seated Strict Pull Ups + 6 Rope Knees to Elbow

Step 3: 1:1 Half Rope Climbs

Daily Strength and Conditioning Team W.O.D. – Part 2 – 4 Minutes (Calories)

16:00 – 20:00

In 4 Minutes…

Max Calorie Ski Erg as a Team

Switch as needed.