CrossFit Republic – CrossFit

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

Barbell Z Press (Seated Strict Press From the Rack)

5 Sets of 5

Athletes, with the legs out of the equation, this will demand a lot from your upper body and core. Don’t anticipate the same result as a standing strict press in this position. Enjoy.

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Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 12 Minutes of…

10 Handstand Push-Ups

10 Alternating Single Dumbbell Overhead Lunges In Place (R/L = 2) (50/35)

Athletes, switch arms as needed. There is no obligation to use both arms within a set of 10 lunges. Handstand push ups are meant to be accomplished kipping but can be strict if that’s the only way you know how to do them.

Athletes who do not have handstand push ups, perform this workout as a barbell push press (coming from the floor) at a light-moderate to moderate weight. Something you can complete most of your sets unbroken with. This will ensure there are enough dumbbells to go around.

If unable to perform an overhead lunges with the dumbbell, hold the dumbbell with two hands in the front rack or as a goblet.

Daily Endurance W.O.D. – 30 Minutes (Time)

For Time…

5 Rounds

20 Barbell Push Press (95/65) (From the Floor)

20 Barbell Front Rack Lunges (95/65) (R/L=2)

500/400 Meter Row or Ski

Scaled: 75/55

Beginner: 45/35