CrossFit Republic – CrossFit

Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)

Every 3 Minutes on the 3 Minutes (5 Sets) Complete the Following Complex…

3 Deadlifts + 3 Power Cleans (Unbroken)

Build to a heavy complex for the day. Today, this strength portion was designed to test posterior chain muscular endurance across a long and explosive complex. With unbroken sets, maintaining engagement through the shoulders, back, and hips will carry you through until the end. Work hard and build heavy. Record all 5 sets.

Daily Conditioning W.O.D. – 15 Minutes (Time)

For Time

15 – 12 – 9

Deadlifts (185/125)

30′ Handstand Walk

Power Cleans (185/125)

30′ Handstand Walk

*The 15 – 12 – 9 rep scheme only applies to deadlifts and cleans.

RX+: (205/145)

*Cones 15′ Apart (Down and Back for 30′)

Today’s workout is hard hitting triplet with a heavy barbell and a lot of skill. This goal of this workout is to stay under control and engaged in order to maintain a steady pace on the barbell and not inhibit the handstand walking obstacle conveniently siting in between the two barbell movements.

Intermediate

15 – 12 – 9

Deadlifts (155/105)

3 Wall Walks

Power Cleans (155/105)

3 Wall Walks

Beginner

15 – 12 – 9

Deadlifts (95/65)

60′ Bear Crawl

Power Cleans (95/65)

60′ Bear Crawl

Handstand Walk Modifications

– 20 Pike Shoulder Taps

– 20 Wall Facing or Back Facing Handstand Shoulder Taps

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

As Many Rounds and Reps as Possible in 25 Minutes of…

5 – 10 – 15 – 20 – 25 – 30 and so on climbing by 5s of…

Calorie Bike (ONLY if all out of bikes, row)

Deadlifts (115/85)

Hand Release Push Ups

Power Cleans (115/85)

Modify the weight of the power clean and deadlift but only use ONE bar today.

Modify hand release push ups by going to the knees or doing regular push ups to a box or bench.