CrossFit Republic – CrossFit

Daily Gymnastics Strength W.O.D. – 10 Minutes (5 Rounds for reps)

Every 2 Minutes on the 2 Minutes Complete…

Max Set of Strict Pull Ups

Score is total reps completed (5 Rounds)

Athletes, if you don’t have at least 5 unbroken strict pull ups, here are some options to get the most out of this opportunity to get some strict pulling work in during this portion:

– Strict Banded Pull Ups (Something hard but doable that you could get 5 or more with on each set)

– Strict Seated Pull Ups with Barbell

– Strict Seated Pull Ups with Rings

– Strict Seated Banded PVC Pull Downs (Challenging Resistance)

– Ring Rows (As close to parallel with the ground as possible)

For any of the scales above, if you find yourself within a set and you underestimated yourself, only work for about :45 Seconds and then adjust for something more challenging for the following round.

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Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 15 Minutes of…

3 Ring Muscle Ups

6 Burpees Over the Dumbbell

12 Alternating Single Arm Dumbbell Snatches (50/35) (R/L=2)

One head of the dumbbell must touch the ground.

RX Athletes that don’t have rings yet, modify with Bar Muscle Ups but it will be considered scaled.

Intermediate:

6 Chest to Bar Pull Ups

6 Burpees Over the Dumbbell

12 Alternating Single Arm Dumbbell Snatches (35/25)

Scaled:

6 Pull Ups (Any Variation)

6 Burpees Over the Dumbbell

12 Alternating Single Arm Dumbbell Snatches (25/15)

Beginner:

6 Seated Barbell Pull Ups or Ring Rows

6 Burpee Dumbbell Step Overs

12 Alternating Single Arm Dumbbell Snatches (20/10)

Endurance W.O.D. – 25 Minutes (Time)

5 Rounds for Time of…

9 Strict Pull Ups

15 Burpees over the Dumbbell

21 Alternating Single Arm Dumbbell Snatches (35/25)

250/200 Meter Ski

Modify Strict Pull Ups with a band today before considering a ring row. Coaches, help guide athletes towards the right resistance to get the most out of this workout. Something they can accomplish in 2 – 3 Sets.

Modify Ski with Row only if all out of ski ergs.