W.O.D. Monday 6/25/18


W.O.D. Monday 6/25/18

Reminders –

  • Order online from EatFitGo Meal prepping company for delivery directly to CrossFit Republic on Monday, Tuesday, and Thursdays!  You can even grab “your perfect week” of food (buy 10+ and get 15% OFF).  Discount code is PYPW15.   If you don’t order this, as a CFR member your code is CFRepublic18 for 10% off your order.  If you need easy instructions for ordering, grab an easy order sheet on the front desk, otherwise get started now and visit the website at https://eatfitgo.revelup.com/weborder/?establishment=13
  • Massage available at the gym anytime you need it!  Whether you need to loosen up, preventative health or have an injury, just call our number at 732-5433 and get set up with our therapist Sarah Rone!  It’s $1 a minute!
  • FREE Mobility class Mondays at 6PM, led by our onsite Physical Therapist Chance Martin, who will also have Physical Therapist Katie Cook nearby using RockTape to help treat any injuries or help discuss preventative health to maximize performance and quality of life!

Strength – 18 minutes

Build to a max complex for the day of…

1 Deadlift + 1 Hang Power Clean + 2 Front Squats + 1 Jerk

*You may not let go of the bar or regrip on the ground.  It all has to be connected hence the word “complex”.  Stay tough and handle that bar as efficiently as possible!

Conditioning WOD – 8 minutes

8 minute Tabata – 20 seconds of work, 10 seconds of rest, alternating between these 2 movements for TOTAL REPS

Clean and Jerk 135/95

Bar over Burpees

Example – 20 seconds clean and jerk, 10 seconds rest, 20 seconds bar over burpees, 10 sec rest, 20 seconds clean and jerk, 10 sec rest, 20 seconds bar over burpees… and so on… keeping a running total of ALL REPS for 1 score.

Post greatest weight achieved on your complex and total reps on conditioning!