CrossFit Republic – CrossFit

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

Back Squats

5 Sets of 5

@ 70 – 80% of 1RM

Athletes, this should balance out to a set of 5 Back Squats every 3 minutes. Try to be efficient with your prep time today since the idea is to build to 70 – 80% before the timer starts and then hit all 5 sets within that range. The percentage range today is built to accommodate a solid day of lifting even if the higher range of the percentage isn’t feeling great today.

Daily Conditioning W.O.D. – 14 Minutes (AMRAP – Rounds and Reps)

3 Times Through

As Many Rounds and Reps as Possible in 4 Minutes of…

15 Air Squats

10 Strict Ring Dips

5 Strict Pull Ups

Rest 1:00 Minute Between AMRAPs

Total rounds and reps of all three AMRAPs. Do not create rounds out of reps complete for each round. Just add up all the rounds, then add up all the reps, and log.

Intermediate Version

12 Air Squats

8 Strict Ring Dips

4 Strict Pull Ups

Scaled Version

12 Air Squats

8 Banded Ring Dips

4 Banded Strict Pull ups

Beginner Version

12 Air Squats

8 Feet Assisted Ring Dips

4 Seated Ring or Barbell Pull Ups

Intended Stimulus

– 2-4+ rounds per AMRAP.

– Air squats in :15-:30.

– Strict Ring Dips in: 30-:45 and 1-2 sets.

– Strict Pull Ups in :15 – :30 and 1 Set

– Let athletes choose their own pace on this workout as long as they can maintain sound technique.

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