CrossFit Republic – CrossFit

No Endurance Option Today

Athletes, today there is no endurance option. I’d like the coaches to have full attention on athletes that are performing the power snatch in both the strength and conditioning portions of this workout today. The best way to increase your performance and results while mitigating injury is having a coach with completely focused attention.

Daily Strength W.O.D. – 12 Minutes – Coach Colton Creation (Weight)

Build to a heavy 3 Rep Power Snatch (Unbroken)

Log your heaviest weight achieved.

Athletes, today we’ll work on a relatively fast time cap to build to a heavy unbroken 3 rep power snatch for the day (landing above the parallel position in the catch and standing all the way to the top with barbell, shoulders, and hips stacked over the feet).

Focus on pulling yourself straight up and not back as you rise in order to allow the barbell to meet your hips instead of your hips meeting the barbell and causing you to bump it away from yourself. The elbows must pull vertically for the best chances of a successful lift and to protect your rotator cuff.

The last portion of this lift the catch and the emphasis is on the speed of the athlete under the bar.

Daily Conditioning W.O.D. – 15 Minutes – Coach Colton Creation (Time)

3 Rounds for Time of…

15 Pull Ups

15/12 Calorie Bike or 20/16 Calorie Row

15 Power Snatches (95/65)

15 Toes to Bar

15 Lateral Barbell Burpees

Stimulus

– 15 Pull Ups in :30 – :45

– 15/12 Cal Bike 20/16 Calorie Row in :45 – :60

– 15 Power Snatches in :45 – :60

– 15 Toes to Bar in :30 – :45

– 15 Lateral Barbell Burpees in :45 – :60

Step 1 (Beginner): 3 Rounds for Time of…

10 Ring Rows or Seated Ring Pull Ups

10/8 Calorie Bike or 15/12 Calorie Row

10 Hang Power Snatches (45/35)

10 Toes to Rig or Abmat Sit Ups

10 Lateral Burpee Step Over the Barbell

Step 2 (Scaled): 3 Rounds for Time of..

15 Ring Rows or Seated Ring Pull Ups

15/12 Calorie Bike or 20/16 Calorie Row

15 Hang Power Snatches (75/55)

15 Hanging Knee/Leg Raises or Knees to Waist

15 Lateral Burpee Step Over the Barbell

Step 3 (Intermediate): Same as RX

Step 4: RX

Step 5 (RX+): 3 Rounds for Time of..

15 Chest to Bar Pull Ups

15/12 Calorie Bike

15 Power Snatches (115/85)

15 Toes to Bar

15 Lateral Barbell Burpees

Extra Work – Core (Checkmark)

5 Sets

15 GHD sit-ups

:30 rest

20 Seated Barbell Good Mornings

:30 rest