CrossFit Republic – CrossFit

Daily Strength and Conditioning – Team W.O.D.

Athletes, this workout will be performed in teams of 2 and is a 30 minute workout with two parts. The clock will stay rolling so once the first 15 minutes is up, you will go directly into the next section 15 minutes without pause or rest.

Part 1 – 15 Minutes (2 Rounds for weight)

In teams of 2, each athlete builds to a heavy unbroken complex of…

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

*add up total weight for both athletes of best completed sets (you cannot only do part of the complex and count it. Must be an unbroken complex.

Part 2 – 15 Minutes (AMRAP – Rounds and Reps)

As many rounds + reps as possible in 15 minutes of…

12 Deadlifts 115/85

9 Overhead Squats 115/85

6 Hang Power Snatches 115/85

*Athletes must switch after each full round

* Choose your weight based off the overhead squats or hang power snatches, whichever is the limiting factor

* Should be something you will not have to break with more than once on both movements

* For athletes unable to go overhead, hang power cleans, power cleans, and front squats will be the best alternative

RX+: 135/95

Intermediate: 95/65

Scaled: 75/55

Beginner: 45/35