CrossFit Republic – CrossFit

Daily Strength W.O.D. – 20 Minutes (10 Rounds for weight)

Snatch Waves – Week 2 – Power or Squat

Wave 1:

Minutes 0 – 2: 72% x 3

Minutes 2 – 4: 77% x 2

Minutes 4 – 6: 82% x 1

Wave 2:

Minutes 6 – 8: 77% x 3

Minutes 8 – 10: 82% x 2

Minutes 10 – 12: 84% x 1

Wave 3:

Minutes 12 – 14: 82% x 2

Minutes 14 – 16: 87% x 1

Minutes 16 – 18: 92% x 1

Minutes 18 – 20: Heavy single x 1

Week 2 builds on last week’s consistency and begins introducing confidence at heavier percentages .

The goal is not to test your max.

The goal is to practice successful heavy lifts .

Today is about:

Consistent positions

Confident receiving

Executing singles with intent

How The Snatch Actually Works

The snatch is not a fast deadlift followed by an overhead catch.

It is a sequence of positions that must happen in the correct order:

Controlled start from the floor

Build speed through the legs

Finish the pull

Move under the bar

Receive and stabilize

Most missed lifts happen when one step is rushed or skipped.

Critical Points of Performance

1. Start Position Creates the Lift

Bar over mid-foot

Shoulders slightly over the bar

Lats engaged before the bar leaves the floor

If the bar starts forward, the lift becomes a chase.

2. The Lift Is Won Through the Legs

The bar should move slow → fast .

Push the floor away first.

Speed comes later.

If the bar is yanked from the floor, timing is lost.

3. Finish the Pull

The most common mistake is pulling under too early.

Finish tall:

Hips extend

Knees extend

Ankles extend

Shoulders shrug

Only then do you move under the bar.

4. Fast Turnover, Not a High Pull

The goal is not to lift the bar high.

The goal is to move yourself under the bar quickly .

Think: pull yourself down , not pull the bar up.

5. Strong Receiving Position

Catch the bar:

Over mid-foot

Active shoulders

Stable and balanced

If the catch feels unstable, the earlier positions need attention.

Approaching the Heavy Singles

By the final wave:

Take full setup time

Treat each rep like a competition lift

Focus on execution, not speed

A successful heavy single should feel intentional and controlled , not rushed.

Big Picture

Successful snatches come from:

Patience from the floor

Aggression in the finish

Confidence in the catch

Quality reps today set up the heavier weeks ahead.

Power Snatch (Weightlifting Variable Reps & Sets)

Squat Snatch (Weightlifting Variable Reps & Sets)

Daily Conditioning W.O.D. – 8 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 8 Minutes of…

300′ Shuttle Run (Cones 30′ Apart)

10 Chest to Bar Pull Ups

* Down and Back is 60′

** 5 Down and Backs is 300′

*** Substitute shuttle run with a 8/6 Calorie Echo Bike

Step 1:

300′ Shuttle Run (Cones 30′ Apart)

10 Ring Rows, 5 Banded Strict Pull Ups, 10 Seated Barbell or Ring Pull Ups

Step 2:

300′ Shuttle Run (Cones 30′ Apart)

10 Jumping Pull Ups or Banded Kipping Pull Ups

Step 3:

300′ Shuttle Run (Cones 30′ Apart)

10 Pull Ups or 5 Strict Pull Ups

Intended Stimulus

This is a short, aggressive engine + gymnastics workout .

The shuttle runs elevate heart rate quickly and repeatedly. The chest-to-bar pull-ups demand strong pulling capacity under fatigue.

This workout is about:

Managing breathing after fast footwork

Keeping gymnastics sets efficient

Minimizing transition time

You should feel uncomfortable early and stay there.

Goal Rounds

Advanced: 6–8 rounds

Intermediate: 5–6 rounds

Scaled: 4–6 rounds

Beginner: 4–5 rounds

If you’re spending more than :45–:50 on pull-ups per round, scaling is appropriate.

Pacing Expectations

Shuttle runs should be fast but controlled

Pull-ups should be completed in 1–2 quick sets

Avoid going to failure early

If the first two rounds are sprints, the last four will slow dramatically.

Big Picture

This workout rewards:

Fast foot turnover

Smart grip management

Efficient gymnastics under fatigue

Smooth and repeatable beats aggressive and sloppy.