CrossFit Republic – CrossFit

Daily Strength W.O.D. – 16 Minutes (8 Rounds for weight)

Every 2 Minutes on the 2 Minutes for 8 Sets Complete…

1 Hang Power Snatch + 1 Power Snatch

Building in weight as you go or staying at the same weights/low weights and drilling your form and fundamentals.

Log all 8 sets

Today’s session is all about technical consistency , speed under the bar , and reinforcing strong positions—either while building to something moderately heavy or intentionally staying light to drill perfect reps.

You’ll complete 8 total working sets , hitting 1 Hang Power Snatch + 1 Power Snatch every 2 minutes. This gives you plenty of rest , allowing each set to be high-quality rather than rushed.

This is not a max-out day. The goal is:

Sharper mechanics

Better bar path

Faster turnover

Clean footwork

Precision in receiving positions

Whether you build or stay light, every rep should look identical.

Coaching Notes

1. Hang Power Snatch

Start higher on the thigh—this forces you to feel the vertical drive and correct bar path.

Focus on tight lats , straight pull, and vertical hips.

Receive with active shoulders , stable feet, and no collapsing.

Cue: Pull yourself under—don’t float under.

2. Power Snatch (From the Floor)

Use this to connect the full pull from the ground to the strong hip extension you just practiced in the hang.

Keep the chest up early and sweep the bar in tight.

Land with patience—don’t dive.

Cue: Legs push, hips pop, elbows punch.

Load Guidance

You have two good approaches today:

Option 1 – Build Up

Start around 50–60%

Work your way to something between 70–80% depending on sharpness

Only climb if you’re maintaining speed and crisp reps

Option 2 – Stay Light and Masterful

Stay in the 40–55% range

Prioritize positions, timing, speed, and consistency

This is great if snatching is still developing or if your body is tired

Either approach is valid—as long as the reps are clean and controlled.

Performance Goal

All 8 sets logged with weights and brief notes

Every set looks the same: balanced, fast, tight, crisp

Today builds the foundation you need for future heavy days.

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

As Many Rounds and Reps as Possible in 12 Minutes of…

1 Power Snatch (135/95)

1 Lateral Bar Over Burpee

10/8 Calorie Ski or 7/5 Calorie Echo Bike

Add 1 Power Snatch and 1 Lateral Bar Over Burpee Every Round

Today’s piece is designed to test barbell composure under accumulating fatigue , paired with short, sharp metabolic bursts.

The ladder grows by 1 Power Snatch + 1 Burpee every round, but the machine calories stay the same. That means:

The machine becomes your pacing tool

The barbell and burpees are the separator

This should feel sustainable for the first 4–5 rounds, then turn into a fight to maintain barbell efficiency as reps climb.

The stimulus is threshold work —hovering right on the edge of control without redlining too early.

How It Should Feel

Minutes 0–6:

Smooth, controlled, and highly repeatable.

You should feel like you’re breathing through the rounds—not sprinting.

Minutes 6–10:

Burpees start stacking, barbell cycling gets tougher, and heart rate rises.

You should be working, but still able to stay technical.

Minutes 10–12:

Grip, lungs, and shoulders all compete.

The goal here is to stay moving, stay consistent, and not let sloppiness hit your snatch .

Power Snatch

Weight should be moderate —heavy enough to demand respect, light enough to stay in singles or quick touch-and-go early.

Prioritize:

Strong setup

Full extension

Fast turnover

As fatigue sets in, avoid:

Pulling early

Soft catches

Starfishing your feet

This workout rewards athletes who can stay technical while tired.

Lateral Bar Over Burpees

Keep these steady and rhythmic , especially once reps climb.

Don’t sprint the burpees early—you’ll pay for it by round 7+.

Machine (Ski or Echo Bike)

Calories are low by design: this is your chance to dictate pace.

Aim for consistent splits across all 12 minutes.

Over-pacing the machine early is a common mistake—don’t ride the adrenaline wave.

Strategy Tips

Singles on the snatch after round 4 is expected and smart for most athletes.

Set a mental pace on burpees early (ex: “one rep every 2–3 seconds”).

Transitions matter: step to the machine, grab the handle, and go—don’t stall.

Score

Your total rounds + reps .

Each round adds:

+1 Snatch

+1 Burpee

Consistency > redlining.

Step 1:

Hang Power Snatch: 45/35

Lateral Bar Over Burpee Step Overs

Step 2:

Power Snatch: 75/55

Lateral Bar Over Burpee Step Overs

Step 3:

Power Snatch 95/65

Step 5:

Power Snatch: 155/105