CrossFit – Mon, Mar 23 – CrossFit Republic

CrossFit Republic – CrossFit

(Less than) 10 Days Left to Register

We’re down to the final stretch.

Only 10 days remain before registration closes for The 2026 Barbell Games Team Fitness Competition.

Teams are locked in, the events are set, and the floor at Allison Sports Town is getting ready to host functional fitness alongside powerlifting, Olympic lifting, and strongman all under one roof.

We still have A LOT of room in several divisions, and we’d love to see the floor as full and competitive as possible when we represent our sport on April 18.

If you’ve been thinking about it, stop thinking and grab a partner.

You don’t need perfect preparation.

You just need the willingness to step on the floor and test yourself.

Daily Strength W.O.D. – 18 Minutes (Weight)

Week 6 – Snatch Cycle (Power or Squat)

Find a 1 Rep Max Snatch

Today is a max day , but that does not mean rushing to heavy weight.

Max attempts are successful when the build-up is controlled, patient, and technically consistent.

You may power or squat snatch, but your choice should allow you to lift the most weight with the best position , not just the easiest variation.

Intended Focus Today

Build to a heavy single with good mechanics

Take time between attempts

Make smart jumps as the weight gets heavy

Let technique determine the load, not the other way around

Most missed maxes happen because athletes rush from 80% to 100% too quickly.

How to Build Correctly

Early sets (below ~75%)

Move quickly

Focus on bar path and timing

Do not waste energy with too many reps

Middle sets (75–85%)

Slow down the jumps

Start treating every lift like a real attempt

Make sure the catch feels stable

Heavy sets (85–90%+)

Build small

Take more rest

Only increase weight if the last rep looked good

If the lift feels off at 85%, going heavier will not fix it.

Recommended Jump Strategy

Example only — adjust as needed

50%

60%

70%

75%

80%

85%

88–90%

Small jumps from there

Once you reach ~80%, big jumps usually cost lifts.

Small jumps pay off on max day.

Technical Points That Matter Most

Start Position

Bar over mid-foot

Shoulders over the bar

Lats tight before the pull

First Pull

Push the floor away

Keep the bar close

Stay patient

Finish the Pull

Full extension

Do not rush under early

Elbows high before turnover

Turnover and Catch

Punch to a strong overhead position

Bar over mid-foot

Active shoulders

Recovery

Stand with control

Don’t rush the lift

Important Reminder

If form starts to break down:

Slow down

Reduce the jump

Fix the position

Then build again

Max days reward patience.

Goal for Today

A true max is not the heaviest bar you can fight up.

It’s the heaviest lift you can make with correct positions and control .

Power Snatch

Squat Snatch

Daily Conditioning W.O.D. – 10 Minutes (Time)

8 Rounds For Time of…

5 Lateral Bar Over Burpees

5 Hang Power Snatches (115/85)

Intended Stimulus

This workout was built to feel almost like an EMOM without being an EMOM .

You should be completing each round in about :40 – 1:15, which allows only a short amount of time before starting the next round. If pacing is correct, the workout becomes a steady, uncomfortable effort where you never fully recover.

The goal is to keep every round consistent, not to sprint the first few and fall off late.

Time Target

Fast pace: ~6–8 minutes

On pace: 9–10 minutes

If over 10 minutes, the load was likely too heavy

Movement Expectations

Lateral Bar Over Burpees

Smooth and quick, not frantic

Stay low and efficient over the bar

Hang Power Snatches

Shoulders over the bar and external rotated (ACTIVE LATS)

Full extension every rep

High elbows before turnover

Stable punch/catch overhead

If the bar is slowing down early, the weight is too heavy for today’s stimulus.

Pacing Strategy

Round 1 should feel controlled

Rounds 2–5 should feel uncomfortable but steady

Final rounds are about holding the same pace

This workout rewards athletes who can stay disciplined and keep moving when fatigue builds.

Big Picture

This trains:

Repeatable power output

Barbell cycling under fatigue

Open-style pacing where recovery is limited

Step 1: 45/35 or 6 Alternating Dumbbell Hang Power Snatches

– Reduce to 3 and 3 or 4 and 4

Step 2: 75/55

– Reduce to 3 and 3 or 4 and 4

Step 3: 95/65

Step 5: 135/95