CrossFit Republic – CrossFit

Daily Strength W.O.D. – 18 Minutes (Weight)

Find a 1 rep max front squat in preparation for our squat cycle.

Athletes, the front squat is a staple movement in our sport and the foundation of many other movements that we seek to progress like the squat clean, thruster, and even the wall ball.

This lift requires upper and mid-back mobility (thoracic), shoulder mobility, hip mobility, and ankle mobility.

Front Squat (Log Here for Metrics Tracking)

Daily Conditioning W.O.D. – 7 Minutes (Time)

For Time…

9 – 7 – 5

Front Squats (From the Floor) (205/145)

Bar Muscle Ups

RX+: 225/155

Intermediate/Masters: 185/125

Scaled: 135/95

Bar Muscle Up Modifications

– 1:1 Burpee Chest to Bar Pull Ups

– 1:1 Burpee Pull Ups

– 1:1 Burpee Ring Row

Athletes, this is a quick workout to close out squats today and work on some heavy weight from the floor along with a challenging gymnastics movement following the fatigue of a moderately heavy load.

Unbroken sets of squats will be more feasible for most compared to the possibility of all unbroken muscle ups. Shoot for those unbroken squats and aim to break up the sets of 9 and 7 on the bar muscle ups if it will help you keep control of your heart rate and shoulder fatigue for heavy front squats.

Endurance W.O.D. – 25 Minutes (Time)

For Time…

21 – 18 – 15 – 12 – 9 – 6 – 3 of…

Front Squats (135/95)

Burpee Pull Ups

RX+: 155/105

Intermediate: 115/85

Scaled: 95/65

Modify Burpee Pull Ups with Burpee Ring Rows