W.O.D. Wednesday 9/26/18


W.O.D. Wednesday 9/26/18

If you aren’t a part of the CrossFit Republic Family Page, the CrossFit Republic Networking page or have “Liked” the CrossFit Republic business page on Facebook, make sure to join!  This way you can keep up with all things going on in the gym as well as network and trade business opportunities and contacts with other CFR members, supporting each other within the CFR family!

Family Page – https://www.facebook.com/groups/714949678693144/

Networking Page – https://www.facebook.com/groups/1691991224182040/

CFR Business Page – https://www.facebook.com/groups/1691991224182040/

Olympic Lifting – 13 minutes

Increasing in weight as you go, every 90 seconds x 5 Sets, complete the complex…

Hang Power Snatch
Overhead Squat
Hang Squat Snatch

(0:00, 1:30, 3:00, 4:30, 6:00)

*Scale the hang squat snatch with a power snatch + overhead squat as needed OR just use a lighter weight and focus on technique


7 Minutes to Build to Heavy Hang Squat Snatch

Conditioning WOD – 20 min cap

3 rounds for time of…

400m Run
15 Power Snatch 95/65
10 Burpee Box Overs 24/20

Post 2 scores.  Your 1 rep hang squat snatch (if you scaled with a snatch then overhead squat) and time of the workout!