CrossFit Republic – CrossFit

Daily Strength W.O.D. – 15 Minutes (Weight)

Build to a heavy 3-Rep Power Snatch for the day (Touch ‘N’ Go)

Strong first pull, aggressive hip extension, quick pull under, and a stable catch in a partial squat.

Maintaining a neutral spine, keeping the bar close to the body, and driving through the heels are also crucial for a successful and safe lift.

If an athlete wants to work on technical form today with little to no weight, I always recommend it. I spent 1 year on a PVC pipe before transitioning to a barbell.

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

As Many Round and Reps as Possible (AMRAP) in 14 minutes of…

15/12 Calorie Row

15 Toes to Bar

15 Power Snatches (95/65)

Intermediate: 75/55

Scaled: 45/35

Beginner: 16 Alternating Dumbbell Snatches or 15 Slamballs (30/20)

Toes to Bar Modification

– Kipping Toes or Knees as High as Possible

– Strict Hanging Leg Raises or Knee Raises

– Bench Leg Raises

– Toes to Rig

– :30 Hollow or Plank Hold

– 16 Alternating Lying Toe Touches

If all out of rowers, either stagger the start or Ski 15/12.

Stimulus

– Rower: :40 – :60 Seconds Moderate and Steady Pace

– Toes to Bar: :30 – :45 Seconds 2 – 3 Sets at Most

– Power Snatches: :30 – :45 Seconds 2 – 3 Sets at Most

– Goal is 4 – 6 Rounds

– Arms do not catch a break on this workout and the legs will start to catch up to you between the power snatch hinging and rowing

Endurance – 25 Minutes (AMRAP – Rounds and Reps)

Climb the ladder as high as possible in 25 Minutes of…

2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20…and so on climbing by 2s….

Calorie Bike

V Sit Ups

Single Dumbbell Power Snatches (R/L = 2) (35/20) (One head of the dumbbell touches the ground)

RX+: Toes to Bar and 50/35

Scaled: Tuck Ups (Suit Cases)

Modify dumbbell loading to something lighter if needed and modify to a hang power snatch if struggling to maintain proper neutral spine in the full range of motions down to the floor.

If not enough bikes, stagger the start.

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Extra Work – Drop Snatches (5 Rounds for weight)

Drop Snatch (No Drive)

5 Sets of 3 at Moderate Weight

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Extra Work – 16 – 20 Minutes (Checkmark)

16 – 20 Minute EMOM

Minute 1: 8 – 10 Landmine Zercher RDLs (Left)

Minute 2: 8 – 10 Landmine Zercher RDLs (Right)

Minute 3: 8 – 10 Landmine Clean and Press (Left to Right)

Minute 4: 8 – 10 Landmine Clean and Press (Right to Left)

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