CrossFit Republic – CrossFit

Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)

Deadlifts (Week 2)

3- 3 – 3 – 3 – 3

@ 75% of 1RM

Intended Stimulus

As we progress through this deadlift cycle, think about positional strength and consistency in every set.

At 75%, the goal is to build perfect, repeatable mechanics across all five sets while reinforcing confidence at moderately heavy loads.

Every rep should feel strong, controlled, and identical.

Execution Notes

Treat every rep like a single or go unbroken

Full setup before each lift or controlled descent to floor

Brace hard before pulling

Push through the floor, don’t yank the bar

Stand tall at the top and no overextension

How This Should Feel

Moderate load

Bar speed consistent across all sets

No breakdown in position

You should finish each set knowing you could do 2–3 more reps with the same quality.

Rest

Take 2–3 minutes between sets and get mentally focused before each set.

Final Thoughts

If your setup or bar path changes, slow down and reset.

These weeks are about achieving good reps , not testing limits.

Deadlift (Weightlifting Variable Reps & Sets)

Daily Conditioning W.O.D. – 14 Minutes (Time)

8 Rounds for Time of…

5 Box Overs (30/24)

5 Hang Power Cleans (225/155)

Intended Stimulus

10:00-14:00; advanced athletes sub-10:00.

Taller box jump-overs paired with moderately heavy hang power cleans.

Try for unbroken sets of both movements for the first 3-4 rounds and then no more than 2 sets per round.

Use the deadlift sessions to ensure proper barbell loading by assessing pull speed and strength today.

Step 1: 75/55 to 95/65 and 24/20 Box (Step Overs) or Plate Overs (Stack Plates as Desired to Challenge Yourself)

Step 2: Range Between: 115/95 to 135/95 to 155/105 and 24/20 Box (Step Overs)

Step 3: Range from 185/125 to 205/145

Step 5: 245/175