CrossFit Republic – CrossFit
Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)
Back Squats (From the Rack)
5 Sets of 3 Reps
Starting no lighter than 80%
Record all 5 sets.
Athletes, this version of a heavy day challenges you to start at 80% for your one rep max for your first set and then pushes us to see how much we’re capable of pushing for 3 reps past 80%. This type of squat day can open your eyes to how much stronger you’ve gotten and what you’re physically capable of when you push yourself out of your comfort zone.
When the coaches put you in your preparation time, take it seriously and start building up with focus so that you’re mentally and physically ready to knock out a potential 3 REP PR today.
Record Your Heaviest 3 Rep in the Section Below for Data Tracking
Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Reps)
For Reps Complete…
75 Wall Balls (20/14)
800 Meter Run
Max Burpee Box Overs (24/20)
RX+: 30/20 and 30/24
*Score is burpee box overs and not the other movements
If raining or can’t run:
– 1000/800 Meter Row or Ski
– 60/48 Calorie Bike