CrossFit Republic – Compete

Gymnastics Endurance (Checkmark)

5 Rounds for Quality…

6 Bar Muscle Ups

12 Toes to Bar

Rest 1:30
30 total BMU to start the day. T2B adds hanging core fatigue and grip demand that compounds each subsequent BMU set. Try to stay smooth and connected across all 5 rounds. Goal is unbroken.

Estimated Time – 18:00

Clean & Jerk Primer (Checkmark)

3 Rounds for Quality…

3 Clean Deadlifts + 3 Muscle Cleans + 3 Front Squats + 1 Push Jerk
Build from a empty bar to about 40% of 1RM of Squat Clean and Split Jerk.

Estimated Time – 10:00

Clean & Jerk EMOM (Weight)

Every 1:30 for 8 Rounds Perform…

1 Squat Clean + 1 Split Jerk

Set 1 & 2 – 74%

Set 3 & 4 – 76%

Set 5 & 6 – 78%

Set 7 – 80%

Set 8 – 82%
Olympic lift development. Full clean from the floor. Every rep starts with a controlled first pull off the floor. Build load across 8 sets. The last 2 should feel genuinely heavy. Reset fully between clean and jerk. No thrusters today. Log heaviest set of the day.

Estimated Time – 12:00

Clean & Jerk “Battery” (Time)

GWEN

15-12-9 Unbroken Clean and Jerks, 155/105 lbs

Time Cap – 9:00
Must be performed unbroken. No pausing at the floor. No regrip in the pocket. All reps must be clean and unbroken for the set to count. If you fail a rep within the set you must restart that set. Cannot move on to the set of 12 until the set of 15 is completed unbroken.

Estimated time – 9:00

Strength Flow (Checkmark)

4 Rounds for Quality…

8 Front Squats, 73% of 1RM

Rest :30 Seconds

40 ft Handstand Walk

Rest 2:30
The front rack hold on the front squat should fatigue the shoulders just enough to make the HS walk a little more difficult.

Estimated Time – 16:00

Compete WOD (Time)

5 Rounds for Time…

6 Power Cleans, 185/125 lbs

9 Box Overs, 24/20 inch

12 C2B Pull-Ups

6 Shuttle Runs, 50 ft

Time Cap – 12:00
Competition-style finisher. Stay clean throughout. This one should hurt.