CrossFit Republic – CrossFit

Daily Strength W.O.D. – 18 Minutes (9 Rounds for weight)

Snatch (Power or Squat)

Wave 1:

Minutes 0 – 2: 50% x 3

Minutes 2 – 4: 55% x 2

Minutes 4 – 6: 60% x 1

Wave 2:

Minutes 6 – 8: 55% x 3

Minutes 8 – 10: 60% x 2

Minutes 10 – 12: 65% x 1

Wave 3:

Minutes 12 – 14: 60% x 3

Minutes 14 – 16: 65% x 2

Minutes 16 – 18: 70% x 1

Power Snatch (Weightlifting Variable Reps & Sets)

Squat Snatch (Weightlifting Variable Reps & Sets)

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

“Amanda”

9-7-5 Reps For Time of…

Ring Muscle Ups

Squat Snatches (135/95)

A classic and demanding combination of high-skill weightlifting and high-skill gymnastics.

With a running clock, perform the prescribed work in the order written (9 Muscle-Ups and 9 Squat Snatches, 7 Muscle-Ups and 7 Squat Snatches, then 5 Muscle-Ups and 5 Squat Snatches) as fast as possible (“For Time”).

Score: The time on the clock when the last round of Squat Snatches is completed.

Coaches’ tips: Amanda is very simple, yet places a very high demand on both physical ability and neurological stamina with its combination of 2 high-skill, technically challenging movements.

In order to preserve the intended stimulus of the workout it is important to pick movement options and loads that are challenging but achievable in the time domain.

For the muscle-ups we can either perform the most challenging variation of the skill achievable, scaling back the reps if needed, or opt for a variation that puts us through the range of motion but quickly (muscle-up transition, or jumping muscle-ups).

The Snatch is all about mechanics.

Choose a load on the bar (or even PVC) that allows you to receive the bar in a full overhead squat with the arms locked.

Quick singles are fine today as long as it keeps you moving and minimized rest – this workout is FAST!

You will get more out of light load and sound movement than a heavy bar with subpar form.

From there scale the reps if needed to move consistently.

INTENDED STIMULUS

Duration: Short (5-10 minutes)

Volume: Low (21 Muscle-ups, 21 Snatches)

Load: Moderate

Muscle Ups

Total time: Under :90 sec. for the set of 9 then faster

Capacity: Ability to string together 3-5 or very quick singles

Feel: Physically and mentally demanding

Snatches

Total Time: Under :90 sec. for the set of 9 then faster

Capacity: Ability to perform sets of 3-5 or quick singles

Feel: Physically and mentally demanding.

SCALING

Choose a challenging option for the Ring Muscle Ups even it means less reps and a load on the bar that allows for quality movement with our Squat Snatch

If unable to go overhead, perform as squat cleans. If able to go overhead but lack ability to squat, perform as power snatches. If still developing a pull from the floor, go from the hang.

Step 1 (Beginner):

9 – 7 – 5…

Ring Rows

Snatch (Power or Squat) (45/35)

Step 2 (Scaled):

9 – 7 – 5…

False Grip Ring Rows or RMU Transitions (You choose demand)

Snatch (Power or Squat (95/65

Step 3 (Intermediate):

9 – 7 – 5…

Bar Muscle Ups

Snatch (115/85)

OR

7 – 5 -3…

Ring Muscle Ups

Snatch (115/85)

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb