CrossFit Republic – CrossFit

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Daily Strength Team W.O.D. – 15 Minutes (2 Rounds for weight)

In teams of 2 on a 30 Minute Running Clock…

(0:00 – 15:00)

Build to a heavy unbroken complex of the following…

1 Hang Squat Clean + 1 Squat Clean

Athletes, use this time to get comfortable with the squat clean and primed for the workout. Other than the 15 minutes on the timer, there is no rush for this lifting so take your time with your jumps. Based on the nature of this complex, anticipate being around 80 – 85% of your 1RM Max Squat Clean.

Athletes may modify the squat clean by performing hang power cleans and power cleans but from a coaching standpoint, I’d like to see athletes catch and lower as opposed to missing the squat aspect all together. However, it’s your journey. 😀

Log the heaviest successful attempts from you and your teammate within the 15 minutes of lifting.

Daily Conditioning Team W.O.D. – 12 Minutes (Time)

(18:00 – 30:00)

3 Rounds for Time of…

30/24 Calorie Bike

15 Squat Cleans (225/155)

In remaining time: Max Double Unders (Log in the next section below) (Single Unders for scaled)

Stimulus

Split reps however desired for this workout. The weight should be something that you are completing as singles. Try to keep your pace controlled on the bike in anticipation of the heavy lifting on the barbell with your partner. There are two scores in this section. The first is your time and the second score is the amount of double unders or single unders you and your teammate complete in remaining time together.

RX+: 255/175

Intermediate: 185/125

Scaled: 135/95

Beginner: 95/65

If all out of bikes, athletes will row but the amount will change to 40/32 or 36 for M/F team.

M/F Calories: 27

Daily Conditioning Team W.O.D. – 12 Minutes (Continued) (AMRAP – Reps)

Log your combined double unders or single unders (scaled) below. Only mark RX+ if you completed the RX+ weight in the conditioning portion.