CrossFit Republic – CrossFit
Daily Strength W.O.D. – 15 Minutes (Weight)
Build to a heavy complex of…
Hang Power Clean + Front Squat + Hang Squat Clean
Intended Stimulus
This is a technical strength complex , not a max-effort day.
The purpose is to:
Reinforce clean positions from the hang
Build confidence transitioning from power → squat receiving positions
Strengthen the front rack under load
Improve timing and balance through the pull and turnover
The heaviest complex today should feel challenging but controlled , not rushed or forced.
Loading Guidance
Begin light and build gradually
The squat clean will be the limiter, let that dictate loading
Increase weight only if all three movements stay technically sound
If any rep turns into a starfish catch, slow turnover, or unstable front rack, stop adding weight.
Execution Notes
All three movements should flow smoothly together
You may pause briefly in the front rack if needed
Focus on strong positions rather than speed
This complex rewards patience and precision, not aggression.
Coaching Focus
Stay balanced over mid-foot
Finish the pull before moving under the bar
Fast elbows and stable front rack
Control the descent into the squat clean
Daily Conditioning Team W.O.D. – 12 Minutes (AMRAP – Rounds and Reps)
Teams of 2
As Many Rounds and Reps as Possible in 12 Minutes of…
16 Hang Power Cleans (135/95)
20 Toes to Bar
24/19 Calorie Ski
Intended Stimulus
This is a short, high-output team conditioning workout built around three movements that compete heavily for grip and midline.
The hang power cleans create localized fatigue, the toes-to-bar tax the core and grip, and the ski keeps heart rate elevated without allowing full recovery.
The goal is continuous movement with smart rep management , not long sets followed by long rest.
How This Should Feel
Early rounds feel fast but controlled
Grip and midline fatigue build quickly
Breathing stays elevated the entire 12 minutes
Later rounds become about minimizing downtime between transitions
You should never feel fully recovered once the workout starts.
Movement & Strategy Notes
Hang Power Cleans
Moderate load — should be cycled in small sets
Quick singles or short touch-and-go sets both acceptable
Stay tall and finish the pull before turnover
Toes to Bar
Break early before grip blows up
Keep sets short and repeatable (5–10 reps works well)
Avoid chasing unbroken sets at the cost of consistency
Ski Erg
Smooth and steady pace
Strong leg drive with relaxed arms
This is your chance to breathe while still working
Team Strategy
Rotate frequently from the start
Avoid one athlete carrying too much of the barbell or gymnastics volume
Have the next athlete ready before the previous one finishes
Fast switches matter more than big sets.
Big Picture
This workout rewards:
Smart rep partitioning
Grip management
Communication and urgency without chaos
Move consistently, switch often, and keep the work flowing.
Step 1:
16 Hang Power Cleans (75/55)
20 Ab Mat Sit Ups or Toes to Rig
24/19 Calorie Ski
Step 2:
16 Hang Power Cleans (95/65)
20 Toes as High as Possible, Knees to Chest, Knees to Waist, Strict Hanging Leg or Knee Raises
24/19 Calorie Ski
Step 3:
16 Hang Power Cleans (115/85)
20 Toes to Bar
24/19 Calorie Ski
Step 5:
16 Hang Power Cleans (155/105)
20 Toes to Bar
24/19 Calorie Ski