CrossFit Republic – CrossFit

Daily Strength W.O.D. – 15 Minutes (Weight)

Every 2:30 Minutes on the 2:30 Minutes Complete the Following Complex Building Weight as You Go…

1 Clean Pull + 1 Clean High Pull + 1 Power Clean

Clean Pull = No Bend of the Elbows

Clean High Pull = Bend of the Elbows (Scarecrow position)

Log your last set.

Athletes, today is an Olympic Lifting mechanics focused session. I would like for you to start around 70% of your 1RM and build from there. This complex does NOT need to be unbroken but you are on a timer so be aware of the clock. You should complete 6 sets of this today. Focus on a big extension as you progress through this lift.

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

For Time…

9 – 7 – 5 – 3 Hang Power Cleans (185/125)

50 Double Unders after each completed set of Hang Power Cleans or 75 Singles for Scaled Athletes

RX+: 205/145

Intermediate: 155/105

Scaled: 135/95

Beginner: 95/65

Athletes, this short duration sprint workout features a heavy barbell that will test your mental and physical toughness from start to finish. Grip and shoulders will be the victims of this workout but make sure to choose a weight that you can complete each round in 1 – 2 sets. The double unders/single unders will be all about staying relaxed the entire time and not allowing the shoulders to tense up or the grip around the handles tighten as you work towards your target number.

Stimulus Time Range is anywhere between 3 – 7 Minutes

Double Under Modifications

– 1:1 Double Taps

– 75 Singles

– 75 Line Hops

– 50 Bike Pedals

– 150/100 Meter Ski

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

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

16 Hang Power Cleans (95/65)

20/16 Calorie Ski or Row

24 Mountain Climbers (R/L = 2)

30 Double Unders

RX+: 135/95

Intermediate: 75/55

Scaled/Beginner: 45/35

Modification for Double Unders

– 45 Single Unders

– 45 Line Hops

– 30 Double taps

– 30 Bike Pedals

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