CrossFit Republic – CrossFit

Bench Press (Daily Strength W.O.D. – 15 Minutes

Bench Press

3 Sets of 12 Reps

@ 60% of your 1RM

Athletes looking for a bigger challenge may climb up to 70% today)

Daily Body Building Bro Sesh – 16 Minutes (4 Rounds for reps)

16 Minutes

Minute 1: 40 Seconds Max Reps Double Dumbbell Curl (Same Time) (25s/15s)

Minute 2: 40 Seconds Max Reps Overhead Single Dumbbell Tricep Extension (50/35)

Minute 3: 40 Seconds Max Reps Reverse Grip Bent Over Row (95/65)

Minute 4: 40 Seconds Max Max Rep Alternating Cross Body Toe Touches

I provided some “RX” weights for direction regarding how the weight should feel whether you go lighter or heavier to achieve the stimulus.

Score is total reps but don’t sacrifice form and quality for a score. Each time through is a round. Keep a rolling count. You will enter 4 scores for 4 rounds.

Endurance W.O.D. – 30 Minutes (Time)

For Time

4 Rounds

20 Hand Release Push Ups

15/11 Calorie Bike

20 Ball Slams (30/20)

20/16 Calorie Row

20 Ring High Plank Crunches

20/16 Calorie Ski

If unable to do hand release push ups from the toes, move to the knees. If unable to do them from the knees, use a box and do regular push ups.

If unable to perform Ring High Plank Crunches, you can sub it for a plank rower crunch or seated reverse crunch on the floor.

Reduce weight of slam ball if needed.

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