CrossFit Republic – Compete

Gymnastics Endurance (Checkmark)

5 Rounds for Quality…

8 Strict Pull-ups

2 Rope Climbs, 15 ft

Rest 1:30
Strict pull-ups build raw pulling strength and fatigue the grip before the rope climbs.

Estimated Time – 18:00

Snatch Primer (Checkmark)

3 Rounds of…

3 Snatch Deadlifts + 3 Muscle Snatches + 3 Overhead Squats
Build from Empty bar to about 40% of 1RM squat snatch.

Estimated Time – 8:00

Snatch Wave (Weight)

9 Rounds of the following complex…

1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch @ 74%

1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch @ 77%

1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch @ 80%

Rest 3:00

1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch @ 77%

1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch @ 80%

1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch @ 82%

Rest 3:00

1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch @ 80%

1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch @ 82%

1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch @ 84%
Percentages are based off of your 1RM squat snatch. This is not an EMOM style wave. Each wave is a cluster of 3 complexes at ascending loads. After each wave you’ll rest 3:00. Cluster means you’ll hit each complex every :40 – :60 seconds within the wave. Just enough time to reset. Three complexes per wave.

On the complex – The pull reinforces the drive, the hang snatch reinforces your second pull and turnover, the squat snatch tests the full lift. Not a max out day. Looking for clean positions. If the bar drifts forward on the squat reduce by 2-3%.

Score your heaviest complex of the day.

Estimated Time – 22:00

Snatch Battery (4 Rounds for reps)

Every 3:00 for 4 Rounds perform…

15/12 Cal Ski

Max Unbroken Hang Power Snatch, 95/65 lbs
Testing barbell cycling under fatigue. Sprint the ski and get to the barbell quickly. How long can you hold on to the bar each round?

Estimated Time – 12:00

Strength Flow (Checkmark)

4 Rounds for Quality…

8 Overhead Squats, 135/95 lbs

Rest :30 Seconds

50 ft Front Rack Walking Lunges, 135/95 lbs

Rest :30 Seconds

4 Wall Walks

Rest 3:00
You’re welcome.

Estimated Time – 20:00

Compete WOD (4 Rounds for time)

Every 4:00 for 4 Rounds Perform…

14 Pistol Squats

7 Hang Power Snatch, 115/80 lbs

15/12 Echo Bike Calories
Competition pace with an interval format. Pistols open each round with unilateral leg demand. Barbell hang power snatches are light enough to cycle, but heavy enough to feel the pistols. Echo bike closes each round as an aerobic tax. Track your finish time within each round.

Estimated Time – 16:00