CrossFit Republic – CrossFit

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

The team workout will be in teams of two and on a 30 minute running clock. The strength portion will consist of 12 minutes of working to a heavy unbroken complex as a team of what you will find below. Both teammates will rest and reset for 3 minutes in preparation for the second part of the workout which will be a 15 minute AMRAP.

Daily Strength Team W.O.D. – 12 Minutes (2 Rounds for weight)

Build to a heavy complex as a team of…

3 Unbroken Hang Power Cleans

The first hang power clean must start from the top, meaning, the athlete picks up the bar to a full standing positions and commences their hang power clean from the top.

Rest 3 Minutes

Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps)

Starting on the 15:00…

As Many Rounds and Reps as Possible (Splitting reps however desired) in 15 Minutes of…

20 Hang Power Cleans (155/105)

20 Bar Facing Burpees

20 Bar Muscle Ups

RX+: 185/125

Intermediate: 135/95

Scaled/Beginner: 95/65

Bar Muscle Up Modification

– 20 Chest to Bar Pull Ups

– 20 Kipping Pull Ups (Banded, Kipping, or Butterfly)

– 20 Jumping Pull Ups

– 20 Bar Muscle Ups from the Box

– 20 Foot Assisted Ring Muscle Up Transitions