CrossFit Republic – CrossFit
Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)
Pausing Low Hang Power Clean (3 Second Pause)
3 – 3 – 3 – 3 – 3
Each rep comes from the ground and the pause happens right below the knee cap as you’re rising.
Each set should be a working set. You will be operating at approximately 70% – 80% of your 1RM Power Clean but may build heavier if feeling good… not because you saw that Lance Shmuckatelli and Susie Whatsherface at 6AM lifted 7329890 lbs and you’ve based your entire fitness journey off of them.
Intended Stimulus
This is a positional strength and bar path drill .
The pause removes momentum and forces you to:
Stay over the bar
Keep the bar close
Maintain tension through the posterior chain
The goal is to make the lift feel deliberate and controlled , not reactive.
Execution Breakdown
From the Floor to the Pause
Push through the floor
Chest and hips rise together
Bar stays tight to the shins
Pause Position (just below knee):
Shoulders slightly over the bar
Lats engaged
Weight balanced mid-foot
No drifting forward
Hold this position for a full 3 seconds . No rushing.
From Pause to Finish
Continue to push through the floor
Keep the bar close to the thighs
Finish extension fully before pulling under
Fast turnover into the power catch
What This Is Fixing
Losing position off the floor
Letting the bar drift away from the body
Rushing the first pull
Cutting extension short
If those issues exist, they will show up immediately here.
Loading Guidance
Start lighter than your normal working weights
Build only if you can hold the pause without shaking or drifting
Final sets should be challenging but technically clean
If the pause position breaks, the weight is too heavy.
Common Errors
Relaxing during the pause instead of staying tight
Letting the bar drift forward
Rushing out of the pause
Turning the lift into a yank after the pause
Final Thoughts
If you can’t stay balanced and tight in the pause, you’re not in the right position to lift heavier anyway.
Daily Conditioning Team W.O.D. – 12 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible Splitting Reps however Desired of…
2 Hang Power Cleans (135/95)
2 Front Squats (135/95)
10 Toes to bar
4 Hang Power Cleans (135/95)
4 Front Squats (135/95)
10 Toes to Bar
6 Hang Power Cleans (135/95)
6 Front Squats (135/95)
10 Toes to Bar
Climbing by 2 hang power cleans and 2 front squats each round. Athletes who may need some time away from the barbell may modify this workout with two dumbbells of moderately challenging weight.
Intended Stimulus
This is a barbell cycling ladder paired with consistent midline fatigue.
Cleans + front squats increase each round → barbell becomes the limiter
Toes to bar stay fixed → consistent interference to grip and core
The goal is to manage barbell fatigue early so you can keep progressing later .
Time Domain Breakdown
Early rounds (2–6 reps): :45 – 1:30
Mid rounds (8–12 reps): 1:30 – 3:00
Later rounds (14+ reps): 3:00 – 5:00+
Toes to Bar (10): :30 – 1:00
Round Expectation
Early rounds move quickly
Middle rounds slow as barbell volume builds
Later rounds are dictated by how efficiently you split the barbell
Most teams will reach somewhere in the 10–16 rep range .
Strategy Notes
Barbell (Cleans + Front Squats)
Quick singles or small sets from the start
Avoid one athlete doing large chunks early
Keep transitions tight — don’t stare at the bar
Toes to Bar
Fast, controlled sets (5–5 or similar)
Avoid failure — it will cost you later
Partner Strategy
Keep one person moving at all times
Switch before fatigue spikes
Communicate reps clearly
Modification Option
Athletes needing a break from the barbell can use:
2 Dumbbells (moderately challenging)
Same rep scheme and structure
Focus remains the same: controlled cycling and consistent movement .
Final Thoughts
If the bar starts sitting on the floor too long, your sets are too big. Breaking things up smartly will keep the pace more aggressive.
Step 1 (Beginner): 75/55 or 45/35 or 20s/10s Dumbbells
– Toes to Rig (Leg Lifts), Ab Mat Sit Ups, Suitcases, V Ups, Legs Up the Wall Overhead to Toe Touch
Step 2 (Scaled): 95/65 or 35s/20s Dumbbells
– Knees to Waist or Chest or Strict Hanging Knee Raises
Step 3 (Intermediate): 115/85
Step 5: 155/105