CrossFit Republic – CrossFit

Daily Strength and Conditioning W.O.D. – 25 Minutes (AMRAP – Rounds)

No Team W.O.D. Today. We will get some power clean volume and practice in instead.

With a 25 minute running clock, complete 5 rounds of each EMOM

1. 5 Power cleans (135/95) 0:00 – 5:00

2. 4 Power cleans (155/105) 5:00 – 10:00

3. 3 Power cleans (185/125) 10:00 – 15:00

4. 2 Power cleans (205/145) 15:00 – 20:00

5. 1 Power clean (225/155) 20:00 – 25:00

Score is the number of rounds complete. Perfect score of 25.

RX+: 185/125, 205/145, 225/155, 255/165, 275/185

Intermediate: 115/85, 135/95, 155/105, 185/125, 205/145

Scaled: 75/55, 95/65, 115/85, 135/95, 155/105

Beginner: 45/35, 55/45, 75/55, 95/65, 115/85

Anything of 2 or more does not need to be unbroken but doing it unbroken can help your barbell cycling. Today is a great day to get olympic lifting practice in. Whether your stick the weight recommendations or not. Keep in mind that coaches may be giving cues or supporting athletes throughout the class so it is the ATHLETE’S responsibility to keep an eye on the timer for hitting the next set.