CrossFit Republic – CrossFit

Daily Strength W.O.D. – 12 Minutes (5 Rounds for weight)

Front Squats

5 Sets of 10 Reps @ 50-55%

Today’s boring but big deload is to move some light moderate weights for big reps across multiple sets. Move consistently and with good quality through each rep from Set 1 to the end of Set 5 focusing on the mechanics of the movement. Next week, we will test our 1RM Front Squat and see if we all moved the needle. Remember, even a 5lb PR is a win in this game especially if you’ve been training for awhile.

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

15-12-9 Reps For Time of…

Hang Power Cleans (115/85)

Thrusters (115/85)

RX+: 135/95

Intermediate: 95/65

Scaled: 75/55

Beginner: 45/35 or Med Ball Cleans and Med Ball Thrusters (20/140

Stimulus

– Advanced Athletes should aim for Sub 5 Minutes

– Majority of Athletes should aim for 6 – 10 Minutes

– Shoulder fatigue will set in early on this one while the leg fatigue will come creeping in later in the round of 12 thrusters. Shoot for unbroken sets but if you need to break, nothing more than 2 -3 sets for a movement.

Endurance W.O.D. – 25 Minutes (Time)

5 Rounds for Time of….

20/16 Calorie Ski

20 Hang Power Cleans (95/65)

20 Thrusters (95/65)

Scaled: 75/55

Beginner: 45/35

Scaled and Beginner Athletes may also consider the rep scheme of:

15/12 Calorie Ski

10 Hang Power Cleans

10 Thrusters

If all out of ski ergs, athletes may row but this workout was designed specifically for ski.

Stimulus

– Calorie ski in 1:00 – 1:30

– Hang power cleans in 2-3 sets or 1:00 -1:30

– Thrusters in 2 – 3 Sets or 1:00 – 1:30