CrossFit Republic – CrossFit

Daily Strength W.O.D. – 15 Minutes (Weight)

Build to a heavy set of…

1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch

Try to accomplish no less than 5 sets today.

Does not need to be unbroken. This is a lifting day with an emphasis on mechanics. If your coaches have been telling you to “keep your arms long” or “keep the bar close,” this day is for you.

Snatch Pull

Focus here is position and leg drive , not pulling the elbows or speed under the bar yet. You’re building tension from the floor, maintaining posture, and finishing with a strong extension while keeping the bar close. The goal is to reinforce correct pulling mechanics and balance over mid-foot as well as transfer of energy.

Snatch High Pull

This adds speed and intent . You extend aggressively and actively pull the bar higher, keeping elbows high and outside. This movement teaches how to apply force to the bar after extension without rushing under it. “High” pull is relative. In reality this bar may only get pulled to chest level in most cases when load increases, ESPECIALLY in a power snatch.

Power Snatch

This is where the pull turns into a lift. You take the same extension and bar path, then pull yourself under to receive the bar overhead above parallel. The focus is timing, confidence, and receiving the bar in a strong, stable position.

Big picture:

Pull = posture and strength

High pull = speed and bar elevation

Power snatch = timing and commitment under the bar

Each piece builds on the last. If the early positions are off, it will show up in the catch.

Daily Conditioning Team W.O.D. – 15 Minutes (Time)

Teams of 2…

5 Rounds For Time Splitting Reps However Desired…

20/16 Calorie Echo Bike

30′ Handstand Walk (15′ Down, 15′ Back)

10 Power Snatches (155/105)

Cones 15′ Apart

If all out of bikes, ski erg the same amount of cals.

For mixed teams perform mens cals.

This is a team-paced, high-skill workout that blends power, conditioning, and coordination. You and your partner can split reps however you like, but the goal is consistent, repeatable effort across all five rounds.

Echo Bike (20/16 calories)

This is your engine builder . Push a strong, controlled pace that gets your heart rate up but allows you to recover enough to hit the next movements efficiently. Don’t sprint so hard that you gas out immediately, think controlled output .

Handstand Walk (30’ total)

This is about balance, midline stability, and efficiency , not speed. Smooth, controlled movement beats falling and retrying multiple times. Get stable, engage the glutes and core, point the toes, and take short chopy steps with the hands.

Power Snatch

This tests power, timing, and overhead stability under fatigue. Most teams will approach this as singles which would be the right stimulus. Stronger athletes may accomplish two or three unbroken reps at a time.

Team Strategy:

Communicate and plan rep splits to maintain consistent output.

Keep transitions clean—every second counts.

Prioritize form over speed; sloppy reps or repeated failures slow the team down more than pacing wisely.

Big Picture: Sustainable effort, teamwork, and executing each movement under fatigue.

Step 1:

15/12 Calorie Echo Bike

60′ Bear Crawl or 6 Inch Worms to Push Up or 60′ Double Dumbbell Overhead Walk (Moderate Weight)

10 Power Snatches (45/35)

Step 2:

20/16 Calorie Echo Bike

3 Half Wall Walks or 3 Box Walks

10 Power Snatches (95/65)

Step 3:

20/16 Calorie Echo Bike

3 Wall Walks

10 Power Snatches (135/95)

Step 5:

24/19 Calorie Echo Bike

30′ Handstand Walk

10 Power Snatches (185/125)