CrossFit Republic – CrossFit

Daily Strength W.O.D. – 12 Minutes (3 Rounds for weight)

Front Squats

Set 1 @ 5 Reps at 70%

Set 2 @ 3 Reps at 80%

Set 3 @ 1+ Reps at 90%

For the last set of 1+ today, give yourself a hard but doable goal number to hit. 90% is going to be a taxing load so you may consider shooting for 3 reps and attempting some more if those feel good.

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

3 Rounds for time of…

10 Double Dumbbell Front Squats (50s/35s)

15 Double Dumbbell Box Step Overs (50s/35s) (24/20)

20/16 Calorie Row or 15/12 Calorie Bike

Intermediate: 35s/25s

Scaled/Beginner: 25s/15s

– For the dumbbell box step overs, any carry/hold of the dumbbells is permitted.

– For the double dumbbell front squats, athletes must maintain positive control of the dumbbells at all times.

Daily Endurance W.O.D. – 25 Minutes (Time)

For Time…

5 Rounds of…

12 Kettlebell Goblet Squats (35/25)

16 Kettlebell Goblet Step Ups (35/25) (24/20) (R/L=2)

20/16 Calorie Ski or 200 Meter Run

RX+: 50/35

Intermediate: 25/15

Scaled/Beginner: 15/10