CrossFit Republic – CrossFit

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

Front Squats (From the Rack)

5 Sets of 5

70%, 75%, 80%, 80%, 80% – 85%

Athletes, this should work out to a set every 3 minutes. I built in a lower starting point to account for some warm up time up to that 80%.

Daily Conditioning W.O.D. – 15 Minutes (Time)

For Time

12-9-6-3-1 reps of:

Front Squats (205/145) (From the Floor)

Ring Muscle Ups

*First Front Squat can be a squat clean.

RX+: 245/165

Intermediate: 165/115

Scaled 135/95

Beginner: 45/35 or Lead Pipe or Medicine Ball

Ring Muscle Ups Modifications

– 1:1 Bar Muscle Ups

– 1:1 Burpee Pull Ups

– 15, 12, 9, 6, 3 Chest to Bar Pull Ups, Regular, Jumping, Banded Pull Ups, or Ring Rows

Beginner Version of Workout

12 – 9 – 6 – 3 – 1

Medicine Ball Front Squats

Ring Rows