CrossFit Republic – CrossFit

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

Strict Press (Heavy Day)

5 – 5 – 5 – 5 – 5 (5 Sets of 5)

Hit 5 heavy sets of 5 reps of strict press today working up in weight or staying at the same heavy weight across the board. Score is total today so no leaving anything in reserve for your last set. You must start and stay heavy.

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

As Many Rounds and Reps as Possible of…

12 Lateral Bar Over Burpees

9 Push Press (115/85)

6 Bar Muscle Ups

RX+: 155/105 and Ring Muscle Ups

Intermediate: 95/65 and Chest to Bar Pull Ups

Scaled: Kipping Pull Up Variations

Beginner: Ring Rows

Athletes, between the burpee and push press, there are plenty of opportunities to “push” in this workout regardless of whether you go RX or scaled which is why you’ll notice none of my scaling options include a burpee or pushing motion in them.

Athletes are more than welcome to practice Bar Muscle Up and Ring Muscle Up transitions as scaling options today as long as the mechanics of the movements are as close to actual application of the proper movement.

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

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

20/16 Calorie Bike

15 Strict Press (95/65)

10 Lateral Bar Over Burpees

5 Strict Pull Ups

RX+: 115/85

Intermediate: 75/55

Scaled: 65/55 and Banded Strict Pull Ups or Ring Rows

Beginner: 45/35 and Ring Rows

If all out of bikes, 30/24 Calorie Ski