CrossFit Republic – CrossFit
Daily Strength W.O.D. – 20 Minutes (10 Rounds for weight)
Week 3 – Snatch Cycle (Power or Squat)
Wave 1:
Minutes 0 – 2: 72% x 3
Minutes 2 – 4: 77% x 2
Minute 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
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 of…
8 Burpees to Bar (Just Touch)
4 Strict Pull Ups
Pull up bar should be just out of reach when arms are fully extended.
Intended Stimulus
This is a short, high-intensity bodyweight workout that combines explosive movement with strict strength.
The burpees drive heart rate up quickly.
The strict pull-ups demand controlled upper-body strength under fatigue.
The goal is repeatable rounds with minimal standing rest .
How This Should Feel
Breathing elevated from the first minute
Shoulders and grip fatigue steadily
Later rounds become a discipline test on the strict reps
You should be moving almost continuously for the full 8 minutes.
Movement Expectations
Burpees to Bar
Bar set just out of reach so you must jump
Chest to floor
Full extension and clean jump touch
Stay smooth, not frantic
Scale with just regular burpees
Strict Pull Ups
Full extension at the bottom
Chin clearly over the bar
No kip
Break early if needed to avoid missed reps.
Pacing Guidance
Burpees should be steady and rhythmic
Pull-ups should stay in clean, repeatable sets
If strict reps turn into grinders early, scale the volume
Big Picture
This workout trains:
Explosive conditioning
Strict pulling strength
Composure under fatigue
Stay controlled on burpees so you can stay strong on the bar.
Step 1:
4 Seated Strict Ring Pull Ups
4 Seated Strict Barbell Pull Ups
4 Banded Strict Pull Ups (Across J Hooks for speed in and out)
Note: Keep feet close together and body tight even when using the band.
Step 2:
4 Banded Strict Pull Ups (Across J Hooks for speed in and out)
Note: Keep feet close together and body tight even when using the band.
Step 3:
2 – 4 Strict Pull Ups