CrossFit Republic – CrossFit

Daily Strength W.O.D. – 18 Minutes (Weight)

Find a 1 Rep Max Clean (Squat or Power Clean)

Athletes, we’ve been hitting cleans hard for 5 weeks now and we will use week 6 to build up to and find an accurate 1RM power or squat clean for the day. Keep in mind that when you’re looking for a 1RM, little jumps as you get closer to your 1RM (85 – 95%) will help your body adapt to the heavier loads as you creep up to your old PR or goal weight. Don’t be afraid to do a quick deload if you make a jump that was overzealous resulting in a failed rep.

Power Clean (Log here for Power Clean)

Squat Clean (Log here for squat clean)

Daily Conditioning W.O.D. – 10 Minutes (AMRAP – Reps)

Clean Ladder (Squat or Power)

0:00 – 2:00: 10 Cleans (185/125)

2:00 – 4:00: 8 Cleans (205/145)

4:00 – 6:00: 6 Cleans (225/155)

6:00 – 8:00: 4 Cleans (245/165)

8:00 – 10:00: 2 Cleans (275/185)

Perfect Score is 30 Completed Reps

This ladder is designed to test barbell composure under fatigue , smart weight management , and technical discipline as loads climb .

You have two minutes per level to complete the prescribed reps, load your bar, and prepare for the next weight. The goal isn’t to redline. The goal is to move well at moderate to heavy weights and stay sharp when the bar gets heavy .

WHAT THIS WORKOUT IS MEANT TO ACHIEVE

Technical consistency under rising demand

Early sets (185/125 → 205/145) should feel fast and clean. These are where you establish rhythm, footwork, bar path, and confidence.

As the weight climbs, your margin for error narrows, and this ladder forces you to stay disciplined — no sloppy reps , no rushing the setup, no sacrificing form just to “beat the clock.”

Strength capacity without maxing out

These loads aren’t your 1RM, but they’re heavy enough to force focus.

This ladder teaches you to:

Pull with patience

Move your feet correctly

Receive the bar with stability

Maintain tension even as fatigue creeps in

The last two levels (245/165, 275/185) should feel heavy but achievable with good technique.

Smart pacing and decision-making

You need weights pre-staged and ready . If you’re still grinding reps at 1:30–1:40 , you need to start loading for the next level , or — if the previous weight was barely happening — stay put and continue working at that level with quality reps.

This trains:

Situational awareness

Knowing your limits

Not letting ego choose your next bar load

You’re responsible for your decisions , not the clock.

Power or squat — based on what’s efficient

Either variation is allowed, but the intent is consistency and quality , not gaming the system.

If speed and turnover are your strength → power clean

If you need the squat to receive heavier loads → squat clean

If technique breaks down → lower the weight and clean it well

The lift you can do well is the correct choice.

OVERALL FEEL

This should feel like a heavy, methodical lifting session with controlled pacing — not like conditioning.

You should never be sprinting.

You should never be panicking with the bar.

You should finish knowing you worked through a progression with intention, not chaos.

SUCCESS TODAY LOOKS LIKE:

Quality reps at every level

No rushed setups, no ugly pulls

Making smart, honest choices about when to move on

Leaving the gym better, not beat down

Step 1:

45/35

75/55

95/65

115/85

135/95

Step 2:

115/85

135/95

155/105

185/125

205/145

Step 3:

155/105

185/125

205/145

225/155

245/165

Step 5:

205/145

225/155

245/165

275/185

295/205