CrossFit Republic – CrossFit

No Endurance Option Today

Today is a great opportunity for athletes to improve in their cleans whether they’re power or squat and I’d like each coach to have undivided attention towards all their lifters. This should be a great day for coaches to focus on olympic lifting cues as well as athletes to take a measured approach towards improving this movement.

Daily Strength W.O.D. – 18 Minutes (9 Rounds for weight)

Cleans (Power or Squat)

Wave 1:

Minute 0 – 2: 70% x 3

Minutes 2 – 4: 75% x 2

Minutes 4 – 6: 80% x 1

Wave 2:

Minutes 6 – 8: 75% x 3

Minutes 8 – 10: 80% x 2

Minutes 10 – 12: 80% x 1

Wave 3:

Minutes 12 – 14: 80% x 3

Minutes 14 – 16: 85% x 2

Minutes 16 – 18: 90% x 1

For the percentages, use a recent max or heavy single.

If the percentage calls for more than a single rep, they are meant to be completed as touch-and-go reps.

Power Clean (Weightlifting Variable Reps & Sets)

Squat Clean (Weightlifting Variable Reps & Sets)

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

15-12-9-6-3 reps For Time:

Front Squats (135/95)

– Perform 40 Double Unders after each set.

*Barbell comes from the floor.

Stimulus & Goals

4:00-8:00.

Unbroken front squats.

Double-unders in :45 or less each round.

Strategy

Keep your foot on the gas pedal from the start of this workout.

Remember to breathe during the double-unders and prepare mentally to get back to the barbell.

This is meant to be fast but not at the expense of good quality squats.

Double Under Modifications

– 60 Plate Shuffles (Front Facing or Lateral)

– 60 Bike Pedals on Echo Bike

– 60 Line Hops

– 60 Mountain Climbers

– 40 Double Taps

– :30 – :45 of DU Practice

Step 1: 15-12-9-6-3 reps For Time:

Front Squats (45/35) or Double Dumbbell (25s/15s)

– Perform 40 Single Unders after each set.

Step 2: 15-12-9-6-3 reps For Time:

Front Squats (75/55) or Double Dumbbell (35s/20s)

– Perform 60 Single Unders after each set

Step 3: 15-12-9-6-3 reps For Time:

Front Squats (115/85)

– Perform 20- 40 Double Unders after each set

Step 5: 15-12-9-6-3 reps For Time:

Front Squats (155/105)

– Perform 40 Double Unders after each set