CrossFit Republic – CrossFit

Daily Strength W.O.D. – 10 Minutes (5 Rounds for weight)

Every 2 Minutes on the 2 Minute Complete…

1 Hang Power Clean + 1 Power Clean

Starting heavy and staying heavy, build to a heavy complex for the day. Score all five rounds.

Today is a great opportunity to work your mechanics under a heavier load. Our EMOM format keeps us on track but also adds a level of urgency to lifting that doesn’t allow us to get in our own heads before a lift.

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

For time:

30 Toes to Bar

15 Power Cleans

24 Toes to Bar

12 Power Cleans

18 Toes to Bar

9 Power Cleans

12 Toes to Bar

6 Power Cleans

6 Toes to Bar

3 Power Cleans

RX+: 185/125

RX: 155/105

Intermediate: 135/95

Scaled: 95/65

Athletes, to complete this workout, you must be able to perform the high reps of your gymnastics work in about 2-3 sets with minimal rest between sets. On power cleans, you’re shooting for either small unbroken sets or quick singles (think every 3 seconds performing a rep). This workout will fatigue the midline for the moderate weight power cleans so stay engaged in the set up for the power clean and catch as this workout progresses.

Toes to Bar Modifications

– Toes to Target (Requires a mechanically sound kip swing)

– Knees to Elbow, Chest, or Above Waist (Requires a mechanically sound kip swing)

– Strict hanging leg or knee raises to waist level

– Ab mat sit ups

This workout is designed for

Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible of…

250/200 Meter Row

21 Deadlifts (95/65)

15 Hang Power Cleans (95/65)

9 Toes to Bar

Scaled: 75/55

Athletes, with these lighter loads and higher reps, it’s even more important to stay engaged with the chest proud, lats active, and barbell close to the body. When these mechanics aren’t present at these lighter loads, the body will not provide as immediate of feedback as it would if the load was heavier which technically makes lighter loads and higher reps more dangerous if you’re not observing proper mechanics.

Toes to Bar Modifications

– Toes to Target (Requires a mechanically sound kip swing)

– Knees to Elbow, Chest, or Above Waist (Requires a mechanically sound kip swing)

– Strict hanging leg or knee raises to waist level

– Ab mat sit ups