CrossFit Republic – CrossFit

Daily Strength W.O.D. – 12 Minutes (Weight)

Every Minute on the Minute Complete…

Odd Minutes: 1 Split Jerk (From the Rack)

Even Minutes: 3 Push Jerks (From the Rack)

At 80% of 1 RM Split Jerk. If you don’t have a split jerk 1RM perform this at 80% of your 1 RM Push Jerk.

If you shoulders arent feeling it today after the last two days of training, lower the weight and work on mechanics. Great day to do so.

Daily Conditioning W.O.D. – 15 Minutes (Time)

2 Rounds for Time

100 Double Unders

50 Shoulder to Overhead (95/65)

25 Toes to Bar

RX+: 135/95

Intermediate: 75/55

Scaled: 45/35

Toes to Bar

– 1:1 Knees to Elbows, Chest, or Above Hip Crease

– 1:1: Ab Mat Sit Ups

– 1:1: Strict Hanging Knee or Leg Raise

– 1:1 Toes to Rig

Double Unders

– 150 Single Unders

– 150 Line Hops

Endurance W.O.D. – 30 Minutes (Time)

3 Rounds for Time of:

50/40 Ski (Only Row if short on ski ergs)

150 Double Unders

50 Shoulder to Overhead (75/55)

Double Unders

– 225 Single Unders

– 225 Line Hops