CrossFit Republic – CrossFit

Daily Strength Team W.O.D. – 30 Minutes (3 Rounds for weight)

Teams of 3 (0:00 – 12:00)

Build to a heavy unbroken complex as a team of…

Hang Squat Clean + Squat Clean

Athletes, todays big complex should allow us to go moderate heavy and really work on our barbell cycling. While the intent is that the catch is below parallel, athletes that struggle with getting into that positions due to balance, coordination, and stability may catch in a power clean or as low as possible and then ride the bar down to a lower position whether it’s below parallel or as low as their mobility allows.

Log the heaviest weight completed for all three partners.

Rest from 12:00 – 15:00

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

For Time… (15:00 – 30:00)

60 Hang Squat Cleans (135/95)

60/48 Calorie Bike

60 Squat Cleans (135/95)

RX+: 155/105

Intermediate: 115/85

Scaled: 95/65

Beginner: 75/55 or Double Dumbbells

Athletes, same guidance as above for the squat clean. If you’re struggling to catch below parallel or low in general, consider catching as low as what’s reasonably possible even if it’s a power clean and ride it down to the lowest your mobility allows.

Hang Squat Cleans in 3:00 – 5:00

Bike in 3:00 – 4:00

Squat Cleans in 3:30 – 5:00

Teams of 2: 40, 40/32, 40

Team of 1: 20, 20/16, 20

Consider modifying by using two dumbbells at a moderate weight.