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 Minutes (AMRAP – Reps)
As Many Reps as Possible Climbing as High as Possible of…
3 Lateral Bar Over Burpees
3 Power Cleans (185/125)
6 Lateral Bar Over Burpees
3 Power Cleans (185/125)
9 Lateral Bar Over Burpees
3 Power Cleans (185/125)
12 Lateral Bar Over Burpees
3 Power Cleans (185/125)
15 Lateral Bar Over Burpees
3 Power Cleans (185/125)
18 Lateral Bar Over Burpees
3 Power Cleans (185/125)
21 Lateral Bar Over Burpees
3 Power Cleans (185/125)
….and so on
RX+: 225/155
Intermediate: 135/95
Scaled: 95/65
Lateral Bar Over Burpees Scales
– 1:1 Regular Burpees
– 1:1 Lateral Bar Step Over Burpees
– 1:1 Lateral Bar Over/Step Over Half Burpees
Beginner Version
3 Lateral Bar Over Burpees
3 Hang Power Cleans (45/35) or 6 Single Dumbbell Hang Power Cleans (25/15)
6 Lateral Bar Over Burpees
3 Hang Power Cleans (45/35) or 6 Single Dumbbell Hang Power Cleans (25/15)
9 Lateral Bar Over Burpees
3 Hang Power Cleans (45/35) or 6 Single Dumbbell Hang Power Cleans (25/15)
12 Lateral Bar Over Burpees
3 Hang Power Cleans (45/35) or 6 Single Dumbbell Hang Power Cleans (25/15)
15 Lateral Bar Over Burpees
3 Hang Power Cleans (45/35) or 6 Single Dumbbell Hang Power Cleans (25/15)
18 Lateral Bar Over Burpees
3 Hang Power Cleans (45/35) or 6 Single Dumbbell Hang Power Cleans (25/15)
21 Lateral Bar Over Burpees
3 Hang Power Cleans (45/35) or 6 Single Dumbbell Hang Power Cleans (25/15)
….and so on
Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 25 Minutes of…
20/16 Calorie Row or Ski or 15/11 Calorie Bike
15 Power Cleans (95/65)
10 Lateral Bar Over Burpees
Scaled: 75/55
Beginner: 45/35 Hang Clean or 16 Single Dumbbell Hang Cleans (25/15)
Lateral Bar Over Burpees Scales
– 1:1 Regular Burpees
– 1:1 Lateral Bar Step Over Burpees
– 1:1 Lateral Bar Over/Step Over Half Burpees
Extra Work (No Measure)
3 Rounds
10 Cross Body Single Kettlebell Deadlift (L)
10 Cross Body Single Kettlebell Deadlift (R)
20 Kettlebell Cross Body Swings (L/R = 2)
10 Crossbody Kettlebell Clean (L)
10 Crossbody Kettlebell Clean (R)