CrossFit Republic – CrossFit

Daily Strength – 12 Minutes (3 Rounds for weight)

Front Squats

5 Reps @ 65%

5 Reps @ 70%

5+ Reps @ 75%

5+ Means 5 plus as many reps you can accomplish past that amount.

Athletes, last week, we were able to establish our 1RM Front Squat to kick off this cycle and we’ll be in this for about 12 weeks. During this front squat cycle, it’s important to listen to your body. Strength may vary from day to day and week to week. Strength is influenced by a multitude of variables. As opposed to getting frustrated on some days versus others, start being mindful about the days the squats feel and days that the squat doesn’t feel great. This will help you better manage your training expectations before going into each session

Daily Conditioning W.O.D. – 16 Minutes (Time)

For time:

400 Meter Run

30 Box Overs 30/24

800 Meter Run

30 Box Overs 30 /24

400 Meter Run

Sub 400 Meter Run with 500/400 Meter Row or 30/24 Calorie Bike

Sub 800 Meter Run with 1000/800 Meter Ski 48/38 Calorie Bike

Intermediate option:

For time:

400 Meter Run

30 Box Overs 24/20

800 Meter Run

30 Box Overs (24/20)

400 Meter Run

Beginner option:

For time:

200 Meter Run

20 Box Step Overs (20/16)

400 Meter Run

20 Box Step Overs

200 Meter Run