CrossFit Republic – CrossFit
One Last Flash Sale of 2025 – Phat Muscle Project Supplements
Before the year wraps up, we’re doing one final flash sale on all Phat Muscle Project supplements .
This is our way of saying Merry Christmas, Happy Holidays, and thank you to everyone who’s supported the gym, our coaches, and each other throughout the year.
If you’ve been meaning to restock, or try something new, now’s the time.
Details:
💥 All Phat Muscle Project supplements included
⏰ Limited time only
🎄 Ends on December 30
Thank you for choosing quality, consistency, and supporting what we do here. We don’t take that lightly.
Let’s finish the year strong.
Daily Strength and Conditioning W.O.D. – 24 Minutes (6 Rounds for weight)
Every 4 Minutes on the 4 Minutes for 24 Minutes (6 Rounds) Complete….
20/16 Calorie Row or Ski
10 Bar Facing Burpees
5 Power Snatches*
You choose weight and your scores are both the total load accomplished across all 6 sets (Log all 6) and the time it took to complete each set.
The 5 reps do not need to be unbroken but they must be completed before the next 4 minute block of work starts.
For athletes that don’t want to think about their loading progression, consider just adding 2.5 to 5lbs on each side at a time, especially if you aren’t very comfortable with the movement.
Intended Stimulus
This workout is a controlled conditioning piece paired with progressive loading . The goal is not to redline the machine or burpees, it’s to arrive at the bar breathing but composed , so you can execute quality power snatches under mild fatigue.
Expect:
Elevated heart rate from the row/ski and burpees
Grip and posterior-chain fatigue accumulating across rounds
Increasing technical demand as the barbell gets heavier
The workout rewards pacing, patience, and mechanics , not aggression.
How This Should Feel
You should finish the machine + burpees with ~1:30–2:00 remaining early on.
Later rounds may get tighter, but you should still have enough time to complete your snatches without rushing.
If you’re consistently racing the clock just to finish snatches, the loading is too ambitious.
Barbell Strategy
Choose a starting weight you can hit clean singles with confidence .
Power snatches should stay snappy and technically sound , not muscled up.
Avoid bottoming out or chasing depth—this is about speed under the bar and tension , not max effort.
If you don’t want to overthink progression:
Add 2.5–5 lb per side each round
Especially recommended if you’re still developing confidence in the movement
Staying lighter and consistent beats missing reps at heavier weights.
Movement Intent
Row / Ski:
Smooth, repeatable pace. This is not a sprint—save your grip and lungs for the barbell.
Bar-Facing Burpees:
Steady rhythm. Stay low, breathe early, and avoid unnecessary explosiveness.
Power Snatches:
Quality reps > heavy weight. Fast turnover, strong finish, controlled descent.
Big Picture
This workout blends conditioning with barbell exposure in a way that builds:
Confidence under fatigue
Consistent power output
Better decision-making with loading
Train with intention. Finish every round. Let good movement drive your score.
Step 1: Reduce Calories to 15/12 and perform normal burpees
Step 2: Reduce Calories to 15/12 and Step Over the Bar
Score 2 – Time (6 Rounds for time)
Log the times of all 6 of your rounds.
This should give you a good understanding of how you performed at each load and where weight began to influence speed with the bar.
Endurance Version – 24 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 24 Minutes of…
16/12 Cal Row or Ski
8 Dumbbell Facing Burpees
6 Alternating Dumbbell Power Snatches (50/35)
*More proficient athletes with power snatches may utilize a barbell and perform this workout at a moderate load. For example, Step 4 (RX) would look like 135/95 for this workout. You would do bar facing burpees instead of dumbbell facing.