CrossFit Republic – CrossFit

Daily Strength W.O.D. – 15 Minutes (6 Rounds for weight)

Every 2:30 on the 2:30 complete (Total of 6 Sets)…

1 Hang Squat Clean + 1 Squat Clean

70%, 70%, 75%, 75%, 80%, 80-85% of Squat Clean 1RM

As always, these percentages are general guidance for a solid training session with the intended stimulus of achieving heavy sets of the complex. If you’re feeling good, go heavier. If you’re feeling tired, go lighter.

Record all sets.

Daily Conditioning W.O.D. – 10 Minutes (Time)

For Time

5 Squat Cleans (135/95 lb)

50 Double-Unders

4 Squat Cleans (165/115 lb)

40 Double-Unders

3 Squat Cleans (185/125 lb)

30 Double-Unders

2 Squat Cleans (205/145 lb)

20 Double-Unders

1 Squat Clean (225/155 lb)

10 Double-Unders

RX +: 155/105, 185/125, 225/155, 245/165, 275/185

Intermediate: 115/85, 135/95, 155/105, 185/125, 205/ 145

Scaled: 75/55, 95/65, 115/85, 135/95, 155/105

Double Unders Modification

– 75, 60, 45, 30, 15 Single Unders, Line Hops, or Plate Hops