CrossFit Republic – CrossFit

No Endurance Option Today

Athletes, once again, there will not be an endurance option today due to safety. I would like the coaches to be paying close attention to their athletes performing power and squat snatches especially on an EMOM where the sets move fast. If you do both of these workouts correctly, you’ll get the stimulus you’d be looking for out of endurance anyways.

Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight)

Every Minute on the Minute Complete…

1 Power Snatch + 1 Squat Snatch

Build in weight as you go or simply practice with 10 opportunities to drill the lift.

Score your last 3 sets.

Newer athletes or athletes struggling with bar path from the floor may consider doing a hang power snatch and a hang squat snatch instead.

If an athlete struggles to land in a squat snatch, they may land as low as reasonable possible (even if it’s in a power snatch catch) and then proceed to lower themselves to where their mobility allows.

Athletes that want to steer completely away from snatches may perform a power clean + squat clean but keep in mind the coaches will be designing their warm ups off the snatch.

Daily Conditioning W.O.D. – 14 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 14 Minutes of…

3 Power Snatches (135/95)

6 Bar Facing Burpees

12 Wall Ball Shots (20/14)

Step 1 (Beginner): 75/55 and 10/6

Step 2 (Scaled): 95/65 and 14/10

Step 3 (Intermediate): 115/85 and 20/14

Step 5 (RX+): 155/105 and 30/20

In this long AMRAP, you will face three challenging movements at rep amounts that will force us to stay as unbroken as possible throughout the workout. Due to this being on the longer end of an AMRAP, consider moving at a more steady pace rather than a sprint out of the gate. If you foresee breaking any of the movements, have a plan for how and when you’ll do even if it’s breaking it up early.

Intended Stimulus

– 5 – 8 Rounds

– Power Snatches in one set or fast singles (:15 – :20 Seconds)

– Bar Facing Burpees: (:20 – :30)

– Wall Balls in 1 -2 Sets (:30 – :45)

Modify Wall Ball Shots by performing a wall ball thruster

Modify Burpees over the Bar by stepping over or doing regular burpees

Modify power snatches by performing hang power snatches or 6 Alternating DB Power Snatches

Extra Work – 12 Minutes (6 Rounds for weight)

Every 2 Minutes on the 2 Minutes Complete…

2 Snatch Balances + 2 Overhead Squats (From the Rack)

Light Moderate Load across all sets. You may climb if you’d like to.