CrossFit Republic – CrossFit

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

5 Sets of 5 Push Press

70%, 75%, 80%, 80%, 80%)

Daily Conditioning W.O.D. – 12 Minutes (Time)

12 Minute Time cap

For Time

21 – 15 – 9

Push Press (135/95)

Toes to Bar

RX+: 155/105

Intermediate: 95/65

Scaled: 75/55

Beginner: 45/35

Athletes, this is meant to be accomplished as a sprint hence the 12 minute time cap. Choose a weight that you can complete each quantity in 1 – 2 Sets on the Push Press. Toes to Bar should also take 1 – 2 sets to accomplish each rep quantity

Toes to Bar Scales

1:1 Knees to Chest, Waist, Triceps, Elbows

1:1 Toes as High as Possible

1:1 Toes to Rig

1:1 GHD Sit Ups

1:1 Ab Mat Sit Ups

Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 25 Minutes of…

250/200 Meter Row/Ski or 15/11 Calorie Bike

15 Double Dumbbell Push Press (35/25s)

10 Toes to Bar

RX+: 50s/35s

Intermediate: 25s/15s

Scaled: 15s/10s

Toes to Bar Scales

1:1 Knees to Chest, Waist, Triceps, Elbows

1:1 Toes as High as Possible

1:1 Toes to Rig

1:1 GHD Sit Ups

1:1 Ab Mat Sit Ups