CrossFit Republic – Compete

Gymnastics Endurance (Checkmark)

5 Rounds for Quality…

15/12 Echo Bike Cals

9 Bar Muscle Ups

Rest 2:00
Bike creates heavy arms and lungs. Looking for large, unbroken sets each round. This totals 45 BMU under respiratory distress. If you need to break the BMU, rest no more than 10 seconds.

Estimated time – 12:00

Clean & Jerk Primer (Checkmark)

3 Rounds for Quality…

5 Power Cleans & Jerks, 45/35 lbs

5 Box Jumps, 30/24 in

Rest 1:00
Estimated time – 6:00

Clean & Jerk (Checkmark)

12:00 EMOM – Alternating between…

5 Power Cleans, 185/125 lbs

2 Squat Clean & Jerks, 225/155 lbs
Sustainable base building. Steady, controlled and patient. Technical practice under moderate load and short rest. Power cleans should be tap-and-go, or unbroken if possible.

Depending on size of class – feel free to load 2 bars for this part if you don’t want to try and load and unload weight each minute.

Estimated time – 12:00

Clean & Jerk Battery (4 Rounds for reps)

4 Rounds, 2:00 each for max reps…

12 Box Jump Overs, 30/24 in

Max reps in remaining time of…

Squat Cleans, 205/135 lbs

Rest 2:00
Cycle the box overs quickly while maintaining smooth singles on bar.

Estimated time – 16:00

Front Squats (Pausing) (4 Rounds for weight)

2 Front Squats @ 70% of 1RM

2 Front Squats @ 75% of 1RM

2 Front Squats @ 78% of 1RM

2 Front Squats @ 80% of 1RM
2 second pause at the bottom.

Rest as needed between sets

Estimated time – 12:00

CFR Compete WOD (Time)

18:00 Time Cap

Chipper for Time…

100 DU’s

50 Wall Balls, 30/20 lbs, 10/9 ft

40 Chest 2 Bar Pull-ups

30 Overhead Squats, 115/85 lbs

20 Ring Muscle Ups
Target Time – 15:00

Pushing ourselves almost to the max here. Should not be able to hold a conversation during this workout. Break the WB’s early in order to save shoulders for the rig and OH squats.