CrossFit Republic – CrossFit
Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)
Every 3 Minutes on the 3 Minutes Complete the Following Complex…
1 Hang Power Clean + 1 Hang Squat Clean + 1 Squat Clean
Log all 5 sets.
Intended Stimulus
This is a technical strength complex designed to improve clean mechanics, receiving positions, and confidence under the bar.
Each variation builds on the previous one:
Hang power clean → finish the pull and receive high
Hang squat clean → move under the bar with speed
Squat clean → execute the full lift from the floor
The goal is to build to a moderately heavy, technically sound complex , not to max out.
Loading Guidance
Start light and build across sets
Increase only if all three reps stay clean
The squat clean should be the limiting factor
You should finish the workout at a weight that feels heavy but still allows strong positions.
Execution Notes
Do not rush between reps
Reset your feet and grip if needed
Finish the pull completely before moving under the bar
Catch in a stable front rack every time
Each rep should look intentional, not fast and sloppy.
Timing Expectation
Each set should take 15–25 seconds .
Use the remaining time to rest, adjust weight, and prepare for the next set.
The clock is there to give you recovery, not to rush the lift.
Big Picture
This complex builds:
Clean timing and coordination
Confidence in the catch
Strength through multiple receiving positions
Quality reps now lead to heavier, cleaner lifts later.
Daily Conditioning Team W.O.D. – 12 Minutes (Time)
Teams of 2 Splitting Reps However Desired
For Time…
30 Power Cleans (155/105)
30 Front Squats (155/105)
60 Calorie Row (Men and Women)
30 Front Squats (155/105)
30 Power Cleans (155/105)
Intended Stimulus
This is a high-power, moderate-duration team workout built around heavy barbell cycling and a shared engine effort.
The barbell load should feel moderately heavy, forcing short sets and smart switching. The row sits in the middle to elevate heart rate before returning to the same barbell work under fatigue.
The goal is to move with urgency while keeping reps clean and repeatable.
With a 12-minute cap, this should feel like a hard push from start to finish , not a slow grind.
Time Expectation
Fast teams: 7–9 minutes
On pace teams: 9–11 minutes
Cap range: close to 12 minutes
If one athlete is doing very large sets early, the second half will slow down.
Strategy Notes
Power Cleans
Quick singles or small sets are best
Avoid burning grip early
Front Squats
Stay tall in the rack
Short, repeatable sets
Switch before failure
Row
Smooth and strong, not a sprint
Switch often to keep power high
Team Strategy
Switch early and often
Have the next athlete ready before the bar drops
Communicate before every transition
This workout is won by fast transitions and smart rep management , not hero sets.
Big Picture
This workout trains:
Heavy barbell cycling under fatigue
Team pacing and communication
The ability to repeat effort after heart rate spikes
Stay organized, keep moving, and finish strong.
Step 1:
Power Clean Options
Reduce weight to 75/55 (Technically sound)
Hang Power Cleans (Working on pull still)
Double Dumbbell Power Clean (You choose)
Front Squats
Reduce weight 75/55
Double Dumbbell (You choose)
Step 2: 95/65
Step 3: 135/95
Step 5: 185/125