CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (Time)

9-15-21-15-9 reps for time of…

Burpee Box Overs (24/20)

Power Cleans (135/95)

– Complete 30/20 echo bike calories after each round and if not RXing, complete 40/32 Calorie Ski Erg after each round.

Intended Stimulus

22:00-28:00.

Long grind; maintain consistent pacing.

10+ burpees per minute.

Quick power clean singles with minimal breaks.

Bike or machine in 3:00 or less.

This is a long workout that will challenge you mentally as the reps increase.

Aim to maintain consistent numbers of 10 or more burpees and 10 or more power cleans per minute.

Challenge yourself to complete the calories on the bike in 3 minutes or less.

There is a high low back demand due to the high rep volume, so ensure you keep your chest up when you land on the box and each time you set up for the power cleans.

Remember that when you finish the set of 21, the reps come back down, and there is light at the end of the tunnel.

Step 1:

9 – 12 – 15 – 12 – 9

Burpee Box Step Overs (20/16)

Hang Power Cleans (75/55) or (45/35)

12/9 Calorie Echo Bike or 15/12 Calorie Ski after each round

Step 2:

9-15-21-15-9 reps for time of…

Burpee Box Step Overs (20/16) or (24/20)

Power cleans (95/65)

20/16 Calorie Echo Bike or 25/20 Calorie Ski after each round

Step 3: 115/85

Step 5: 155/105