CrossFit Republic – CrossFit

Daily Team Workout Format

Today’s team workout (TEAMS OF 2) will be on a rolling 25 minute clock. The first 18 Minutes will be a for time workout with you and your partner splitting reps however desired. The second part of the workout will begin at the 18 minute mark and you and your partner will have 7 minutes to build to a heavy complex that you’ll see below. If a team finishes the first part before the 18 minutes, they are allowed to begin lifting.

Daily Strength and Conditioning Team W.O.D. – 18 Minutes (Time)

For Time…

4 Rounds

21 Power Cleans

15 Hang Squat Cleans

9 Shoulder to Overhead (Push Press, Push Jerk, or Split Jerk)

RX+: 205/145

RX: 185/125

Intermediate: 155/105

Scaled: 135/95

Beginner: 95/65

Splitting reps however desired.

Daily Strength and Conditioning Team W.O.D. – 7 Minutes (2 Rounds for weight)

Part 2

Build to a heavy unbroken complex as a team of…

1 Power Clean

1 Hang Squat Clean

1 Shoulder to Overhead (Push Press, Push Jerk, or Split Jerk)

-Add load as technique allows.

Score heaviest complex for both partners.

Once you perform the power clean, the barbell should not return to the ground until you complete the shoulder-to-overhead or if you fail a rep. The goal is for you and your teammate to build up to the heaviest weight in the complex.

All athletes should not let their intensity overshadow the importance of lifting with proper technique. If your technique is good, then add load. If you feel yourself getting sloppy, reduce the loading or try to improve your technique at the same load.