CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (5 Rounds for weight) Every 2 Minutes on the 2 Minutes Complete… 3 Pause Push Jerks (From the Rack) with a 3 Second Pause in the Initial Dip 60%, 70%, 75%, 75%, 75%-80%Athletes, the pause push jerk is a great way to build a faster and more aggressive drive. The most common mistake I see in this drill is athletes holding their pause and sneaking in another dip to initiate the reminder of the lift. The idea here is to stay tight and come directly up and out of that pause position without going futher down. Daily Conditioning W.O.D. – 18 Minutes (Time) For Time (Chipper) 120/96 Calorie Row or Ski 90 Push Jerks (155/105) 60 Toes to Bar Partition reps any way you’d like. RX+ (185/125) Intermediate/Masters: (115/85) Scaled: (95/65) Beginner: 75/55 or 45/35 Toes to Bar Modifications –...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (5 Rounds for weight) Every 2 Minutes on the 2 Minutes Complete… 3 Pause Push Jerks (From the Rack) with a 3 Second Pause in the Initial Dip 60%, 70%, 75%, 75%, 75%-80%Athletes, the pause push jerk is a great way to build a faster and more aggressive drive. The most common mistake I see in this drill is athletes holding their pause and sneaking in another dip to initiate the reminder of the lift. The idea here is to stay tight and come directly up and out of that pause position without going futher down. Daily Conditioning W.O.D. – 18 Minutes (Time) For Time (Chipper) 120/96 Calorie Row or Ski 90 Push Jerks (155/105) 60 Toes to Bar Partition reps any way you’d like. RX+ (185/125) Intermediate/Masters: (115/85) Scaled: (95/65) Beginner: 75/55 or 45/35 Toes to Bar Modifications –...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (5 Rounds for weight) Every 2 Minutes on the 2 Minutes Complete… 3 Pause Push Jerks (From the Rack) with a 3 Second Pause in the Initial Dip 60%, 70%, 75%, 75%, 75%-80%Athletes, the pause push jerk is a great way to build a faster and more aggressive drive. The most common mistake I see in this drill is athletes holding their pause and sneaking in another dip to initiate the reminder of the lift. The idea here is to stay tight and come directly up and out of that pause position without going futher down. Daily Conditioning W.O.D. – 18 Minutes (Time) For Time (Chipper) 120/96 Calorie Row or Ski 90 Push Jerks (155/105) 60 Toes to Bar Partition reps any way you’d like. RX+ (185/125) Intermediate/Masters: (115/85) Scaled: (95/65) Beginner: 75/55 or 45/35 Toes to Bar Modifications –...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (5 Rounds for weight) Every 2 Minutes on the 2 Minutes Complete… 3 Pause Push Jerks (From the Rack) with a 3 Second Pause in the Initial Dip 60%, 70%, 75%, 75%, 75%-80%Athletes, the pause push jerk is a great way to build a faster and more aggressive drive. The most common mistake I see in this drill is athletes holding their pause and sneaking in another dip to initiate the reminder of the lift. The idea here is to stay tight and come directly up and out of that pause position without going futher down. Daily Conditioning W.O.D. – 18 Minutes (Time) For Time (Chipper) 120/96 Calorie Row or Ski 90 Push Jerks (155/105) 60 Toes to Bar Partition reps any way you’d like. RX+ (185/125) Intermediate/Masters: (115/85) Scaled: (95/65) Beginner: 75/55 or 45/35 Toes to Bar Modifications –...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (5 Rounds for weight) Every 2 Minutes on the 2 Minutes Complete… 3 Pause Push Jerks (From the Rack) with a 3 Second Pause in the Initial Dip 60%, 70%, 75%, 75%, 75%-80%Athletes, the pause push jerk is a great way to build a faster and more aggressive drive. The most common mistake I see in this drill is athletes holding their pause and sneaking in another dip to initiate the reminder of the lift. The idea here is to stay tight and come directly up and out of that pause position without going futher down. Daily Conditioning W.O.D. – 18 Minutes (Time) For Time (Chipper) 120 Calorie Row or Ski 90 Push Jerks (155/105) 60 Toes to Bar Partition reps any way you’d like. RX+ (185/125) Intermediate/Masters: (115/85) Scaled: (95/65) Beginner: 75/55 or 45/35 Toes to Bar Modifications –...Read more