CrossFit Republic – CrossFit

Teams of 2 – Three Part Workout

Daily Strength and Conditioning Team W.O.D. – Part 1 – 6 Minutes (Time)

(0:00 – 6:00)

For Time (6 Minutes)…

30 Power Cleans as a Team (Splitting reps however desired) (185/125)

Every minute on the minute starting at the 0:00, 6 Bar Facing Burpees (Splitting reps however desired). This ends after Part 1.

Remaining time is rest but there will be a minute rest transition starting at the 6:00 mark and Part 2 will start at the 7:00 minute mark.

Team of 1: 15 Reps and 3 Bar Facing Burpees

RX+: 225/155

Intermediate: 155/105

Scaled: 135/95

Beginner: 95/65

Stimulus

– Power clean weight that athletes can easily go back and forth worth one rep at a time

– Sprint style with very little rest built into the scheme

Daily Strength and Conditioning Team W.O.D. – Part 2 – 6 Minutes (Time)

(7:00 – 13:00)

For Time…

36/24 Calorie Echo Bike

200′ Handstand Walk (Cones 25′ Apart)

Every 5′ is 1 Rep

Rest 1 Minute after the 6 Minutes is up (13:00 – 14:00)

Partners may kick up where the other came down. For RX athletes looking for a competition feel, go for full 25′ unbroken walks and only full 5′ increments count so if you come down before a 5′ mark, start at the previous 5′ marking. You may pull out extra cones for this. Not mandatory but good for comp training.

Intermediate: 20 Wall Walks

Scaled: 400′ Double Dumbbell Overhead Walks (Challenging weight relative to athlete) or Bear Crawls

Only if all out of bikes, 50/40 Calorie Ski.

M/F Cals: 30

Team of 1: Half of all calories and reps above

Daily Strength and Conditioning Team W.O.D. – Part 3 – 6 Minutes (2 Rounds for weight)

(14:00 – 20:00)

Build to a heavy 3 Rep Touch ‘N’ Go Power Clean as Team

Athletes, the arms and shoulders will be the fatigued muscle at this point which means that an early pull in the power clean will be a detriment to a successful lift. You will need to rely heavily on a solid leg drive and full hip extension to pop that barbell up to the weightless point for that upward elbow drive and turn under.

Extra Work – Split Jerks Drilling (5 Rounds for weight)

Split Strict Press

5 Sets of 6 – 8

Moderate Load

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Extra Work – Split Jerk Drilling (5 Rounds for weight)

Tall Split Jerk

5 Sets of 3

Moderate Load

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