CrossFit Republic – CrossFit

Daily Strength and Conditioning W.O.D. – 24 Minutes (6 Rounds for weight)

6 3-Minute Rounds with 1 minute rest in between efforts of…

5 Squat Snatches

15 Bar Facing Burpees

5 Overhead Squats (First rep can be a squat snatch)

Rest 1 Minute

Build in weight as you go.

The intent of this workout isn’t speed today although the clock will add an element of urgency to each of our rounds. The goal here is to see how well we can move weight in complex movements like the squat snatch and overhead squat under fatigue. Athletes have the ability to challenge themselves with their own weight build up to find those capabilities or limitations.

Athletes, if you’re struggling with the squat snatch, you may utilize the power snatch. Keep in mind that the best way to practice squat snatches if you’re having a hard time landing in the squat position is to land as low as you can in the power position and slowly lower yourself down as low as you can go into the overhead squat. Squat snatches do not need to be unbroken and you do not have to build every round. You may stay at the same weight for 6 rounds if you please.

Score is a sum total of weight today. If you do not accomplish the work within the 3 minute timeframe of any round, the score for that round will be zero.

Bar Facing Burpees Scale

– Bar Facing Burpee Step Over

– Bar Facing Half Burpee Over

– Decrease Reps

Scaled

5 Power Snatches

10 Bar Facing Burpee Step Overs

5 Front or Back Squats (From the ground)

Beginner

6 Alternating Dumbebell Power Snatch

12 Burpees

6 Hands Overhead Air Squats