CrossFit Republic – CrossFit

Bring a Friend Free Saturday – 20 Minutes (5 Rounds for calories)

5 Rounds (3 Minutes, 3 Minutes, 3 Minutes, 3 Minutes, 4 Minutes)…

3 – 3 – 3 – 3 – 4

10 Hang Power Snatches (135/95)

15 Toes to Bar

Max Calorie Machine

Rest 1:00 Between Rounds

INTENDED STIMULUS

Athletes, today is not our typical Saturday workout. Most Saturdays lean “new person” friendly, accessible, and lower-skill so the whole community can jump in and move. But I’ve gotten consistent feedback that some of you want more serious, higher-skill Saturday programming once in a while .

We only have one class today at 7 a.m., and I figured it would be full of die-hards—so today, you’re getting exactly that.

What You’re Getting Into

This piece demands skill, control, and power under fatigue.

You’ve got five individual intervals , each consisting of:

10 Hang Power Snatches

15 Toes to Bar

Max Calorie Machine

With a Rest 1:00 between rounds.

Stimulus Breakdown

1. Hang Power Snatches:

A moderately heavy snatch under fatigue. These should be controlled , not chaotic. Small sets are fine, but every rep must be clean. Sloppy reps here will snowball into sloppy TTB and ruin the rest of the interval.

2. Toes to Bar:

Your grip will already be taxed—your ability to keep your kip organized is the separator. This is meant to be challenging , not automatic.

3. Max Calories:

The machine is the “open throttle” moment after two high-skill movements. You should hit the machine with about 45–60 seconds left , depending on your capacity. Your goal is a repeatable calorie output , not a crash-and-burn round 1 effort.

Overall Intent

High skill under pressure. This is not a mindless weekend sweat.

Composure > chaos. Move well when your grip, shoulders, and breathing are compromised.

Manageable snatch weight , technical TTB, and a machine pace you can repeat round after round.

Round-to-round consistency. Your best and worst interval should not be 20 calories apart.

How It Should Feel

The snatches should feel heavy enough to demand focus , but not so heavy that form breaks under fatigue.

The TTB should feel like your bottleneck if you rush your snatches.

The machine should feel like a hard, controlled push , not an all-out sprint.

Step 1:

10 Alternating Dumbbell Hang Power Snatches or 75/55

20 Abmat Sit Ups

Max Calorie Machine

Step 2:

10 Hang Power Snatches (95/65)

15 Kipping Hanging Knee Raises or Strict Hanging Knee Raises (If athlete has upperbody control and strength) or 15 V Ups/Suit Cases

Max Calorie Machine

Step 3:

10 Hang Power Snatches (115/85)

15 Toes as High as Possible

Max Calorie Machine

Step 5:

10 Hang Power Snatches (155/105)

15 Toes to Bar

Max Calorie Machine