CrossFit Republic – CrossFit

Daily Strength W.O.D. – 12 Minutes (6 Rounds for weight)

Every 2 Minutes on the 2 Minutes Complete…

Three Position Power Snatch (Unbroken)

Building to a heavy complex for the day. Log all 6 sets.

The three positions are:

Power Positions (Hips)

Hang Position (Above Knee)

Mid Shin Position (Weight Touches Floor)

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Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

20 Double Unders

5 Hang Power Snatches (155/105)

5 Strict Handstand Push Ups

If you’d like to practice double unders, work for no more than 30 seconds at the station but move on after that.

Intermediate option:

Complete as many rounds and reps as possible in 15 minutes of:

20 Double Unders

5 Hang Power Snatches (115/75)

3 Strict Handstand Push Ups

Beginner option:

Complete as many rounds and reps as possible in 15 minutes of:

20 Single Unders

5 Hang Power Snatches (45/35)

5 Double Dumbbell Shoulder Press (25/15)

Today’s workout is a triplet with a lower volume of reps in each set. Expect to perform at least 6 rounds. Round times may decrease due to upper-body fatigue, and the interfering lockout positions of the hang power snatch and strict handstand push-up. By design, this workout demands upper-body stamina, strength, and endurance. To avoid hitting a wall, be intentional with your rest time between movements and focus on using your legs in the hang power snatches to get the barbell overhead. Work hard and have fun.

Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 25 Minutes of…

30 Double Unders

15 Hang Power Snatches (95/65)

20/16 Calorie Row/Ski or 15/12 Calorie Bike

10 Strict Handstand Push Ups

Modify Strict Handstand Push Ups with Double Dumbbell Strict Press at a weight you can do in 2 sets or less.

Modify 30 double unders with 45 single unders

Modify hang power snatches by decreasing load or doing single dumbbell alternating hang power snatches