CrossFit Republic – Compete

Shoulder Endurance (Checkmark)

Every 4:00 for 5 Rounds Perform…

8 Deficit Handstand Push-Ups

10 Ring Dips

12/10 Arms Only Echo Bike Cals
Echo bike not only creates breathing pressure, but the lack of legs will compound the overhead and ring pressing under fatigue.

Estimate Time – 20:00

Jerk Primer (Checkmark)

3 Rounds for Quality

3 Push Press + 3 Push Jerks + 3 Split Jerks
Jerk Position Primers. Building to about 50%. Lock in the dip-drive and split footwork.

Estimated Time – 8:00

Split Jerk Wave (9 Rounds for weight)

1 Split Jerk (Cluster Sets)

Wave 1 – 74%, 77%, 80%

Wave 2 – 77%, 80%, 82%

Wave 3 – 80%, 82%, 84%
Percentages based on your max split jerk. Each wave is a cluster of 3 ascending reps. After each wave you rest 3:00.

Hit 1 lift every :20-:30 seconds within the wave. Just enough time to reload and reset. Treat the 3 reps as one continuous effort. Not a max week. We’re working on hitting each lift clean. Aggressive dip, punch through, lock the split.

Estimated Time – 18:00

Push Jerk Battery (Checkmark)

Every 1:30 for 6 Rounds Perform…

8 Push Jerks, 135/95 lbs
Test of shoulder endurance here.

Estimated Time – 9:00

Behind the Neck Strict Press (4 Rounds for reps)

4 Max Out Sets, 95/65 lbs

Rest 2:30 Between Sets
We’re moving the barbell behind the neck to work the back of the shoulders. You’ll notice this movement will work similar muscle groups as handstand push-ups. Feel free to perform the lift either sitting on a box or from your knees to ensure strict.

Estimated Time – 10:00

Compete WOD (6 Rounds for calories)

6 Rounds, :45 Seconds Each, for Max Reps of…

8 Line Facing Burpees

Max Reps in Remaining Time of Calorie Row

Rest 2:15
Redline work. :45 seconds of total work each round. Get through the 8 line-facing burpees as quickly as possible. Then sprint the row for every remaining second. Score is total cals accumulated across all 6 rounds. The burpees are the buy-in. The row is the test.

Estimated Time – 18:00