CrossFit Republic – CrossFit
Daily Strength and Conditioning Team W.O.D. – Part 1 – 18 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible (Partners Switching After a Full Round of)…
10/8 Calorie Bike
8 Bar Facing Burpees
6 Power Snatches (135/95)
This workout is built for high intensity bursts with built-in recovery. One partner works through a full round of bike, burpees, and snatches while the other rests, then you switch. That means every round should feel like a sprint—you’ll have recovery time while your partner works, so the goal is to push the pace when it’s your turn. The bike will spike your heart rate, the burpees keep it elevated, and the snatches demand composure and power under fatigue. Each round should take around 90 seconds to 2 minutes , giving you about the same time to rest. Your job is to stay consistent, attack each round with urgency, and move the barbell with crisp, efficient reps.
Target Range: Expect 6–8 rounds per partner over the full workout.
Modify the bike by reducing calories so you can be off of it in 30 – 40 Seconds.
Modify the power snatches by reducing weight, going from the hang, or utilizing an alternating dumbbell power snatch
Example Workouts Below:
Step 1 (Beginner):
10/8 Calorie Bike
8 Bar Facing Burpee Step Overs
6 Alternating Dumbbell Power Snatches (25/15) or Barbell Power Snatches (If Form is Adequate) (45/35)
Step 2 (Scaled):
10/8 Calorie Bike
8 Bar Facing Burpee Step Overs
6 Power Snatches (95/65)
Step 3 (Intermediate):
10/8 Calorie Bike
8 Bar Facing Burpees
6 Power Snatches (115/85)
Step 5 (RX+):
10/8 Calorie Bike
8 Bar Facing Burpees
6 Power Snatches (155/105)
Individual athletes will rest for 90 seconds immediately following completion of a round.
Daily Strength and Conditioning W.O.D. – Part 2 – 5 Minutes (Time)
Rest 2 minutes following Part 1 (18:00 – 20:00) and then go directly into…
For Time…
50 Synchro Toes to Bar
Modify with 50 synchro knees above waist or 50 synchro ab mat sit ups.
If you’re solo, just do 50 reps for time on your own.