CrossFit Republic – CrossFit

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

Every 2 Minutes on the 2 Minutes Complete…

1 Snatch Pull + 1 Power Snatch

*Snatch Pull is completed with long arms. No bend, no pull.

*This complex does not need to be unbroken

70%, 75%, 80%, 85%, 90%, 90% of 1RM Power Snatch

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

As Many Rounds as Possible in 3 Minutes of…

Buy In: 20 Box Overs (24/20)

12 Pull Ups

9 Power Snatches (115/85)

Rest 3 Minutes

As Many Rounds and Reps as Possible in 3 Minutes of…

Buy In: 20 Box Overs (24/20)

12 Pull Ups

6 Power Snatches (135/95)

Rest 3 Minutes

As Many Rounds and Reps as Possible in 3 Minutes of…

Buy In: 20 Box Overs (24/20)

12 Pull Ups

3 Power Snatches (155/105)

Score is total rounds and reps completed. Wodify only allows one entry for AMRAP (Rounds + Reps) so be sure to keep track across all three rounds and then add all rounds together and reps together for a total entry into the app.

RX+: 135/95, 155/105, 185/125 and Chest to Bar Pull Ups

Intermediate: 95/65. 115/85, 135/95

Scaled: 75/55, 95/65, 115/85

Beginner: 45/35, 75/55, 95/65 or 12, 8, 4 Alternating Dumbbell Power Snatches building dumbbell weight across the 3 separate AMRAPs

Athletes, this interval style AMRAP is built with moderate weight power snatches at low reps to force some unbroken sets at weights that we may find ourselves during as singles in other workouts. Each AMRAP will include a box over buy in at a mid range rep amount which will eat into the total time to work but should be able to be accomplished in 1:15 – 1:30. In a workout like this, expect yourself to actually get more rounds and reps as it progresses despite the weight increase and fatigue.

Box Over Modification

– Reduce Height

– Plate Jump Overs

– Box or Plate Step Overs

– Broad Jumps

Pull Up Modification

– 1:1 Banded Pull Ups

– 1:1 Jumping Pull Ups

– 1:1 Ring Rows

– .5/1 Seated Strict Pull Ups

– .5/1 Strict Pull Ups

Daily Endurance W.O.D. – 30 Minutes (Time)

3 Rounds For Time

30 Power Snatches (75/55)

30 Box Overs (24/20)

30 Pull Ups

30/24 Calorie Row

Box Over Modification

– Reduce Height

– Plate Jump Overs

– Box or Plate Step Overs

– Broad Jumps

Pull Up Modification

– 30 Banded Pull Ups

– 30 Jumping Pull Ups

– 30 Ring Rows

– 15 Seated Strict Pull Ups

– 15 Strict Pull Ups