W.O.D. Monday 8/6/18


W.O.D. Monday 8/6/18


Through the entire month of August, any time ANYONE places an online order with EatFitGo with Crossfit Republic as the drop off location, that will be ONE entry into our giveaway.

You DO NOT have to be a member of CFR to enter!

On September 1, we will post the winner of the $100 GIFT CARD! #youarewhatyoueat

Go to eatfitgo.com/orderspringfield to place your order today!

10% off discount code for CFR members is CFRepublic 18.
(Delivery is Monday, Tuesday, and Thursday every week)

Strength/Conditioning WOD – 35 minutes

On a 35 minute running clock complete…

0:00 – 12:00

Every 2 minutes on the minute complete a 3 rep hang clean (power or squat)

*6 total sets, increasing in weight as you go achieving the greatest 3 rep possible

15:00 – 35:00 complete for time…

800m Run

50 Pistol Squats (one-legged) R/L=2

30 Heavy Hang Cleans 225/155

*Scale pistol squats 3:1 with air squats = 150 air squats OR complete one of the scaled pistol options in the video below (coaches will demo)

*Hang Clean weight should be about 80% of your 3 rep you found above or a weight that you able to only do 2-5 reps at a time with…

Post greatest 3 rep clean and time of WOD!