CrossFit Republic – CrossFit

Daily Strength W.O.D. – 10 Minutes (5 Rounds for weight)

Every Minute on the Minute for 10 Minutes Complete…

2 Hang Squat Cleans

Sets 1–2: 65% – 70% Light Moderate

Sets 3–4: 70% – 75% Moderate

Sets 5–6: 75% – 80% Moderately Heavy

Sets 7–8: 80% – 85% Heavy

Sets 9–10: 85% – 90% Very Heavy

Percentages based off of 1RM Squat Clean.

Athletes lacking the mechanics may perform a hang power clean to a front squat while athletes without the mobility may perform two hang power cleans.

Intended Stimulus

This is a barbell cycling and positional power session under fatigue .

You will be climbing weight while getting two exposures at each load :

First rep = establish the lift

Second rep = improve it

The goal is to make the second attempt at each weight cleaner, faster, and more precise than the first.

Loading Guidance

Start at a weight you can move smoothly and confidently

Build every 2 minutes if positions stay consistent

Final sets should feel heavy but still allow clean doubles

If you’re missing or muscling reps early, the starting weight was too aggressive.

Execution Notes

Full control into the hang and don’t rush the setup

Stay over the bar before you extend

Finish the pull completely

Move fast under the bar

Catch in a stable, full-depth squat

Reset between the two reps if needed. They do not have to be touch-and-go.

What You Should Be Thinking About

Rep 1:

Did I hit the right positions?

Was the bar path clean?

Rep 2:

Can I be faster?

Can I be more precise?

Can I receive the bar better?

This gives you the opportunity to make an adjustment immediately.

Common Errors

Cutting extension short as fatigue builds

Rushing the second rep without resetting

Letting the bar drift away from the body

Catching high and riding it down instead of meeting it

Final Thoughts

If the second rep or second set of each weight isn’t better than the first, slow down and fix it before adding weight.

Daily Conditioning W.O.D. – 15 Minutes (Time)

Benchmark W.O.D. – “Nasty Girls”

3 Rounds for Time of…

50 Air Squats

7 Ring Muscle Ups

10 Hang Power Cleans (135/95)

INTENDED STIMULUS

9:00-13:00 for most; advanced athletes may go sub-9:00, and some intermediate athletes may take up to 15:00.

Gymnastics and weightlifting triplet.

Moderate load and high skill.

Air squats in 2:00 or less.

Muscle-ups in 1-3 sets.

Hang power cleans in 1-2 sets.

Step 1:

3 rounds for time:

30 Air Squats

10 Ring Rows

10 Hang Power Cleans (45/35)

Step 2:

3 rounds for time:

50 Air Squats

7 Jumping Bar or Ring Muscle Ups or Strict Ring Muscle Up Transitions from Seated Position or 7 Seated Strict Ring Pull Ups

10 Hang Power Cleans (95/65)

Step 3:

3 rounds for time:

50 Air Squats

7 Bar Muscle Ups

10 Hang Power Cleans (115/85)

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#