CrossFit Republic – CrossFit Daily Strength W.O.D. – 16 Minutes (4 Rounds for weight) Power Clean Waves 4 Rounds Minute 1: 3 Power Cleans (Touch and Go) Minute 2: 2 Power Cleans (Touch and Go) Minute 3: 1 Power Clean Minute 4: Rest Building in weight as you go. Make sure that each time you reset the bar for the next set of 3 Power Cleans that the bar is heavier than the previous set of 3 Power Cleans so that you’re starting from a heavier baseline each round. There are 4 total rounds of these waves today. You will record 4 weights today. You will record the weight of the “1 Power Clean” minute in each round. With a low rep amount today, this is meant to be heavy so don’t start with anything less than 70% of your 1 Rep Max Power Clean. Daily Conditioning W.O.D. – 10...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 16 Minutes (4 Rounds for weight) Power Clean Waves 4 Rounds Minute 1: 3 Power Cleans (Touch and Go) Minute 2: 2 Power Cleans (Touch and Go) Minute 3: 1 Power Clean Minute 4: Rest Building in weight as you go. Make sure that each time you reset the bar for the next set of 3 Power Cleans that the bar is heavier than the previous set of 3 Power Cleans so that you’re starting from a heavier baseline each round. There are 4 total rounds of these waves today. You will record 4 weights today. You will record the weight of the “1 Power Clean” minute in each round. With a low rep amount today, this is meant to be heavy so don’t start with anything less than 70% of your 1 Rep Max Power Clean. Daily Conditioning W.O.D. – 10...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 16 Minutes (4 Rounds for weight) Power Clean Waves 4 Rounds Minute 1: 3 Power Cleans (Touch and Go) Minute 2: 2 Power Cleans (Touch and Go) Minute 3: 1 Power Clean Minute 4: Rest Building in weight as you go. Make sure that each time you reset the bar for the next set of 3 Power Cleans that the bar is heavier than the previous set of 3 Power Cleans so that you’re starting from a heavier baseline each round. There are 4 total rounds of these waves today. You will record 4 weights today. You will record the weight of the “1 Power Clean” minute in each round. With a low rep amount today, this is meant to be heavy so don’t start with anything less than 70% of your 1 Rep Max Power Clean. Daily Conditioning W.O.D. – 10...Read more

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (Time) For time: 1,000/800 Meter Row/Ski or 48/38 Cal Echo Bike 5 Rope Climbs (15 Feet) 50 Strict Handstand Push Ups 5 Rope Climbs (15 Feet) 1,000/800 Meter Row/Ski or 48/48 Cal Echo Bike Scaling: This workout will not be won on the first row. Row hard, but at a comfortable pace. For the rope climbs, focus on setting your feet to save your arms for the strict handstand push-ups. On the handstand push-ups, focus on keeping your midline tight. Complete sets in numbers just under failure/redline, aiming for small sets with short breaks. Once you get back to the rower, give it whatever you have left to finish hard. Strict Handstand Push Up Scales – Reduce Range of Motion with Ab Mats – 1:1 Strict Dumbbell Press – 1:1 Strict Pike Push Ups (On Floor or...Read more

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (Time) For time: 1,000/800 Meter Row/Ski or 48/38 Cal Echo Bike 5 Rope Climbs (15 Feet) 50 Strict Handstand Push Ups 5 Rope Climbs (15 Feet) 1,000/800 Meter Row/Ski or 48/48 Cal Echo Bike Scaling: This workout will not be won on the first row. Row hard, but at a comfortable pace. For the rope climbs, focus on setting your feet to save your arms for the strict handstand push-ups. On the handstand push-ups, focus on keeping your midline tight. Complete sets in numbers just under failure/redline, aiming for small sets with short breaks. Once you get back to the rower, give it whatever you have left to finish hard. Strict Handstand Push Up Scales – Reduce Range of Motion with Ab Mats – 1:1 Strict Dumbbell Press – 1:1 Strict Pike Push Ups (On Floor or...Read more