CrossFit Republic – Compete

General Warm Up (Checkmark)

2:00 easy on the bike

PVC warm up – Pass Through’s, Around the World, Snatch Balance, Good Mornings

Deep Lunge Stretch

Scorpion Stretch

Duck Walk

Pigeon Stretch

Child’s Pose

Downward Dog

Cobra
I’m going to start releasing a general (unguided) warm up each week. These are stretches, or warm up movements that I recommend hitting. Feel free to go through this list and add more movements that better suite your specific needs for the day.

Estimated Time – 12:00

Core Endurance (Checkmark)

10:00 EMOM Alternating Between…

15 Toes to Bar

15 Russian KB Swings, 70/55 lbs
Midline stamina building with grip and core interference.

Estimated Time – 10:00

Snatch Primer (Checkmark)

3 Rounds for Quality…

2 Snatch Balances + Overhead Squat @ 40% of 1RM

3 Tall Box Jumps
Technical priming. Getting those legs ready for lots of snatch work today. Focus on speed under the bar. Explosive hips on the jumps.

We just finished our snatch cycle. Now we’re going to put it to use!

Estimated Time – 10:00

Snatch Clusters (Checkmark)

8 Rounds

1 Power Snatch + 1 Squat Snatch @ 82% of 1RM

Rest 1:00 Between Sets
This is a cluster set. Hit the power snatch, drop the bar and breathe for 15 seconds, then hit the squat snatch.

We’re hitting 2 reps at 82% of your 1RM snatch in a short period of time. The power snatch will definitely be on the heavy side. I want you to follow the progression as written. Power snatch first, then squat snatch. If you partner up to save time and space please don’t reverse the order of the snatches.

Hit the checkmark if you were able to hit each lift at the prescribed percentage.

Estimated Time – 15:00

Snatch Battery (Checkmark)

Every 2:30 for 5 Rounds perform…

15/12 Echo Bike Cals

1 Squat Snatch @ 75% of 1RM
Sprint the bike! Hit the lift before your lungs come back and earn your rest.

Hit that checkmark if you’re able to RX all calories and hit the lift each round.

Estimated Time – 12:30

Deficit Snatch Pull (3 Rounds for weight)

3 Sets of 2 Deficit Snatch Pulls @ 105% of 1RM Squat Snatch
Stand on a 45 lbs plate.

Estimated Time – 10:00

CFR Compete WOD (5 Rounds for time)

Every 4:00 for 20:00 (5 Rounds) perform…

15 Thrusters, 95/65 lbs

8 Alternating Single Arm Devil Press, 70/55 lbs

15/12 Row Cals
High heart rate interval sprints. Looking for max output each round. No pacing here. All out sprints each round. How long can you hold on! Record time for each round.

Estimated Time – 20:00