CrossFit Republic – CrossFit

Daily Strength W.O.D. – 12 Minutes (Weight)

Every 2 Minutes on the 2 Minutes for 6 Rounds Complete…

Hang Power Clean + Power Clean

Build to a heavy complex for the day. It would be best to start around 60 – 70% of your 1RM to maximize the 6 rounds. Log your heaviest completed set.

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

Every 2 Minutes on the 2 Minutes for 12 Minutes Complete…

9 Hang Power Cleans (135/95)

12/9 Calorie Bike or 15/12 Calorie Ski

Max Double Unders

RX+: 155/105

Intermediate: 95/65

Scale: 75/55

Beginner: 45/35

On a 12-minute clock, perform the prescribed work in the order written every 2 minutes for 6 rounds. For every round, athlete must complete 9 Hang Power Cleans, 12/9 calorie Bike or 15/12 Calorie Ski, and in the remaining time of the 2 minutes, maximum repetitions of Double-Unders.

Score is the total number of Double-Unders completed before the 12-minute clock stops.

Intended Stimulus

You should have a shot at the jump rope every round. If you’re not getting there, adjust the weight on the Hang Power Clean or Calories on the Bike or Ski to stay consistent throughout. This starts unassuming enough and catches up to you before you know it.

Hang Power Clean Scaling:

– 10 Dumbbell Hang Cleans (5 Each Side)

– 10 Russian Kettlebell Swings

Double Unders

– Single Unders

– Jumping Jacks

– Single or Double Leg Taps

– Line Hops

– Mountain Climbers (L/R=1)

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

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

50 Double Unders

250/200 Meter Row

15 Hang Power Cleans (95/65)

RX+: 115/85

Scaled: 75/55

Beginner: 45/35

10 Meters on Row = 1 Rep

Double Unders

– 75 Single Unders

– 50 Jumping Jacks

– 75 Single or 50 Double Leg Taps

– 75 Line Hops

– 50 Mountain Climbers (L/R=2)