CrossFit Republic – CrossFit
Daily Strength W.O.D. – 18 Minutes (9 Rounds for weight)
Week 1 – Snatch Cycle (Power or Squat)
Snatch
Wave 1:
Minutes 0 – 2: 70% x 3
Minutes 2 – 4: 75% x 2
Minutes 4 – 6: 80% x 1
Wave 2:
Minutes 6 – 8: 75% x 3
Minutes 8 – 10: 80% x 2
Minutes 10 – 12: 80% x 1
Wave 3:
Minutes 12 – 14: 80% x 3
Minutes 14 – 16: 85% x 2
Minutes 16 – 18: 90% x 1
Intended Stimulus
This is not a max day .
This is a consistency and positioning day .
The goal is to:
Reinforce repeatable technique at moderate-heavy loads
Build confidence receiving the bar consistently
Establish a baseline for the rest of the cycle
You should finish today feeling confident, not exhausted.
How Today Should Feel
70–75% should feel smooth and fast
80–85% should require focus and intent
90% should feel heavy but technically sound
If positions fall apart, reduce load and continue with quality reps.
Coaching Notes
Treat every rep as a single — reset each time.
Finish the pull before moving under the bar.
Prioritize balance and bar path over speed.
Misses should come from commitment, not rushed technique.
Goal of Week 1
Build confidence and consistency so heavier weeks can be productive.
Clean reps now lead to better numbers later.
Power Snatch (Weightlifting Variable Reps & Sets)
Squat Snatch (Weightlifting Variable Reps & Sets)
Daily Conditioning W.O.D. – 10 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 10 Minutes of…
15 Hanging Strict Leg Raises
:30 Front Elbow Plank Hold
15 V – Ups
:30 Front Elbow Plank Hold
This is a strict midline stamina workout focused on controlled core strength rather than speed or conditioning.
The strict hanging leg raises demand hip flexor and lower-ab strength, while the plank holds remove any opportunity to fully recover. The V-ups keep tension high and breathing elevated.
The goal is continuous movement with strict control , not rushing through reps.
How This Should Feel
Core fatigue builds early and continues to accumulate
Grip and shoulders become secondary limiters from hanging work
Later rounds become a test of maintaining quality positions under fatigue
You should be moving steadily with minimal standing rest.
Movement Notes
Hanging Strict Leg Raises
No kipping or swinging
Control the descent every rep
Keep shoulders active while hanging
Legs just above waist level
Front Elbow Plank
Straight line from shoulders to heels
Glutes and abs engaged the entire hold
Avoid sagging hips or piking
V-Ups
Smooth, controlled reps
Full extension at the bottom
Stay braced to protect the lower back
Feet and hands do not need to touch the ground
Big Picture
This workout builds:
Strict core strength
Hanging midline control
Postural endurance under fatigue
Quality reps matter more than speed today.
Step 1:
10 – 15 Leg Raises on Floor
:30 Front Elbow Plank Hold
10 – 15 Suit Cases
:30 Front Elbow Plank Hold
*Reduce to :15 – :20 plank hold if needed
Step 2:
15 Hanging Strict Knee Raises
:30 Front Elbow Plank Hold
15 Suit Cases
:30 Front Elbow Plank Hold
Step 3: Same as RX