CrossFit Republic – CrossFit

Daily Strength W.O.D. – 15 Minutes (6 Rounds for reps)

Every 2:30 on the 2:30 for 15 Minutes Complete the following complex (unbroken)…

2 Hang Power Snatches + 1 Power Snatch

70%, 75%, 80%, 80%, 85%, 85 – 90% of your 1RM Power Snatch

With a heavier load, our barrier for entry into the touch and go power snatch will be two hang power snatches that will for us to really focus on driving underneath the bar after maximizing hip extension with patience long arms. Be sure to be mindful with your mechanics in the hang so that they translate well to the final power snatch that you’ll be hitting under some fatigue.

Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 12 Minutes of…

12 Lateral Bar Over Burpees

9 Power Snatches (115/85)

6 Handstand Push Ups

RX+: 135/95

Masters/Intermediate: 95/65

Scaled: 75/55

Handstand Push Up Modficiation

– 1:1 Pike Push Ups on Ground or Box

– 1:1 Double Dumbbell Push Press (You Choose Weight but Something you Can do Unbroken)

– 20 Second Handstand Hold on Wall

– Modify range of motion of handstand push with ab mats

Athletes, the intent of this workout was to build an AMRAP that moves fast and challenges you to make decisions like unbroken power snatches and unbroken handstand push ups. In this workout, there’s no place to hide from shoulder fatigue so try to conserve as much of it as you can on the burpees but shooting your chest to the ground and scooping your feet under you quickly in the recovery. The weight on the power snatches should be something that you can complete in 1 – 2 sets.

Anticipate anywhere between 4 to 6 rounds today.