CrossFit Republic – Compete

Core Endurance (Checkmark)

Every 3:00 for 5 Rounds Perform…

:45 Sandbag Bear Hold, 150/100 lbs

16 Toes to Bar

14 V-Ups

10 KB Russian Twists, 35/20 lbs
Pretty intense core work to start the day. Scale T2B down if having trouble getting all work done in 3:00.

Estimated Time – 15:00

Squat Clean Primer (Checkmark)

3 Rounds for Quality…

3 Clean Deadlifts + 3 Muscle Cleans + 3 Front Squats
Building up to about 40% of 1RM squat clean.

Estimated Time – 8:00

Squat Clean EMOM (Weight)

Every Minute Perform 1 Squat Clean for 12:00.

Sets 1 & 2 – 74%

Sets 3 & 4 – 76%

Sets 5 & 6 – 78%

Sets 7 & 8 – 80%

Sets 9 & 10 – 82%

Set 11 – 84%

Set 12 – 86%
More Olympic lift development. Full clean from the floor. Every rep starts with a controlled first pull off the floor. Building load across 12 sets. Score the heaviest lift of the day. RX is following all percentages as written.

Estimated Time – 12:00

Clean Battery (Checkmark)

Every 3:00 for 5 Rounds Perform…

Run 200m

2 Power Cleans, 82% of 1RM
The EMOM built technical positions across 12 rounds. The battery tests whether they hold under fatigue. Switching to power clean to give the legs a little break. Checkmark if you’re able to complete all 5 rounds with the given percentage.

Estimated Time – 15:00

Strength Flow (Checkmark)

4 Rounds for Quality…

Max Set of Sumo Deadlift High Pull, 95/65 lbs

Rest :30 Seconds

30 ft Handstand Walk

Rest 2:30
Fatigue in the shoulders and traps should set in early after the first round of SDHP This will increase the difficulty of the HS walk. Should shoot for 10-20 reps for the max out set. Checkmark if you’re able to complete all 4 rounds as prescribed.

Estimated Time – 14:00

Compete WOD (Time)

Chipper For Time…

50/40 Calorie Row

40 Squat Cleans, 115/80 lbs

30 C2B Pull-Ups

20 Pistol Squats

10 Burpee Bar Muscle Ups
Time Cap – 18:00