CrossFit Republic – CrossFit

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

Every 2 Minutes on the 2 Minutes Complete…

1 Hang Power Snatch + 1 Overhead Squat + 1 Power Snatch + 1 Overhead Squat

60%, 65%, 70%, 75%, 75%, 75-80% of 1 RM Power Snatch

If you feel better than these percentages or you simply want to build in weight as you go, please feel free to do so. Percentages are nothing more than direction for those needing some guidance.

Daily Conditioning W.O.D. – 15 Minutes (3 Rounds for reps)

Conditioning WOD – 15 minutes

As many reps as possible in 3 minutes of…

21 Hang Power Snatches (95/65)

21 Lateral Bar Burpees

Max Overhead Squats (95/65)

Rest 3 Minutes

As many reps as possible in 3 minutes of…

18 Hang Power Snatches (115/85)

18 Lateral Bar Over Burpees

Max Overhead Squats (115/85)

Rest 3 Minutes

As many reps as possible in 3 minutes of…

15 Hang Power Snatches (135/95)

15 Lateral Bar Over Burpees

Max Overhead Squats (135/95)

Score is sum total of overhead squat reps (Record all 3 rounds).

RX+: 115/85, 135/95, 155/105

Intermediate: 75/55, 95/65. 115/85

Scaled: 45/35. 75/55, 95/65

Beginner: Dumbbell Hang Power Snatch (You choose weight)

Overhead Squat Modification

– Front Squat

– Back Squat

– Air Squat

– Dumbbell Goblet Squat

Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible of…

Before Each Round: 250/200 Meter Row/Ski or 12/10 Calorie Echo Bike

5 – 10 – 15 – 20 – 25 – 30… and so on climbing by 5s of…

Hang Power Snatches

Lateral Bar Over Burpees

Overhead Squats

RX: 95/65

Intermediate: 75/55

Scaled: 45/35

Beginner: Dumbbell Hang Power Snatch

One round is completing the machine and whatever multiple of 5 you’re on.

Overhead Squats

– Front Squat

– Back Squat

– Dumbbell Goblet Squat