CrossFit Republic – CrossFit

Daily Strength W.O.D. – 15 Minutes (Weight)

Every 3 Minutes on the 3 Minutes Perform…

9 Deadlifts

6 Hang Power Cleans

3 Push Jerks

Build in weight as you go or stay at the same weight across all around or multiple rounds if needed. Score is the last set (5th Set)

Athletes this is a long complex and built very similarly to the Hero WOD “DT” where the idea is to hold onto the bar for as long as possible. Unlike “DT,” the complex MUST be unbroken which means that you will flow directly from your 9th Deadlift into the Hang Cleans and from your 6th Hang Clean into the Push Jerk.

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

For Time

40 Deadlifts (115/85)

30 Hang Power Cleans (115/85)

20 Push Jerks (115/85)

Rest 3 Minutes

20 Push Jerks (115/85)

30 Hang Power Cleans (115/85)

40 Deadlifts (115/85)

RX+: 135/95

Intermediate: 95/65

Scaled: 75/55

Beginner: 45/35

Athletes, this pyramid style chipper is built with high volume but relatively light weight allowing you to knock out big quality sets at a time. This is a mid-range paced workout. Not a sprint but also not endurance. The idea is to move smoothly and methodically across all of your sets and movements.

If unable to accomplish this workout with a barbell, feel free to use dumbbells.