CrossFit Republic – CrossFit

Daily Strength W.O.D. – 15 Minutes (2 Rounds for weight)

Push Press (Heavy Day) (6 Sets from the Rack)

3 – 3 – 3 – 3* – 3 – 3*

Score is 4th and 6th sets of the push press
Athletes, I’ve been giving you percentages in the last few months but today, I want you to start heavy and stay heavy today in a 6 set build up of a heavy set of 3. This should get challenging today. I’ve given you 15 minutes to complete 6 sets which will put you on a crunch. Don’t game the first 2 or 3 sets. When we say “heavy day,” that means your starting weight is NOT a warm up.

So coaches, with two movements today, work hard to get them to the rack so they can get their barbell loaded with a heavy weight for that first set.

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

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

2 Chest to Bar Pull Ups

2 Push Press (155/105)

4 Chest to Bar Pull Ups

4 Push Press

6 Chest to Bar Pull Ups

6 Push Press

…And so on climbing by 2 chest to bar pull up and 2 push presses each round.

Barbell comes from the ground.

RX+: 185/125

Intermediate/Masters: 135/895

Scaled: 95/65

Beginner: 45/35

Chest to Bar Pull Ups Scaling Options

– 1:1 Kipping, Butterfuly, Banded, or Jumping Pull Ups

– 5 Strict Pull Ups

– 15 Ring Rows

– 15 Seated Barbell Pull Ups
This workout is meant to be a fast paced “pull-push” workout. The gymnastics is intentionally built in a way that allows achievable unbroken sets with a moderate weight barbell that may move well in the beginning but slowly become more challenging deeper into the workout.