A.
Take 15-20 minutes to build to a heavy Snatch

Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

B.
Front Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95%

C.
Complete as many rounds and reps as possible in 12 minutes of:
6 Hang Snatches (115/75 lbs)
12 Toes-to-Bar
15 Wall Ball Shots (30/20 lbs)

D.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Tuck-Ups x 20 reps
Interval 2 – Elbow Jacks x 20 reps

Followed by. . .

For 2 minutes, perform one set of:
Elbow Plank x 2 minutes

  • Ingmar Krähling

    A:
    Did some sots presses because I suck at them 😂

    B:
    5×105
    3×120
    1×135

    Emom at 140

    C:
    Done Rx 5 rounds + 11 reps

    D:
    Done

    • Tino Marini

      You don’t “suck” you just need to get better 🙂

  • Gylfi Snær

    A.
    90kg (90%)
    B1.
    5x100kg
    3x115kg
    1x130kg
    B2.
    E2mom, 10min
    1x137kg
    C. 5 rnds (rx)
    D.
    Done

  • Anthony Oriotti

    A. Snatch [email protected] [email protected] [email protected] 65 70 70 then stopped (left shoulder)

    B. Front squat
    [email protected] [email protected] [email protected]
    Then 5 singles @115kgs

    C. Rx 4 rounds + 43reps (missed 5WB on round 5)

    D. Done

  • Aron Megyik

    If we have only a 8kg wb, i should do more reps or do the same?

    • Tulle Weisbjerg (40-44)

      You could aim for a higher target

    • Tino Marini

      20 reps 🙂

  • Petr Krejci (6.4″, 225lb)

    A. up to 100kg (slow today)
    B. 100-115-130kg then (93%) 140-140-140miss-135-135-135kg
    again heaviest i gonne in months and back feels good.
    C. 6+2 all ub
    D. done

    • Tino Marini

      Great day of lifting Petr!

      • Petr Krejci (6.4″, 225lb)

        Glad to be able to do the program again 😉

  • Ezequiel Gonçalves

    A- 75Kg fail 80kg hip pain in button position
    B-110-125-140KG
    EMON 95% 152,5kg fail last rep but ok
    C-6+10
    D-done

  • Seb Benisty

    A/ snatch up to 82,5kg (97%) happy with that
    B/[email protected]
    [email protected],5kg
    [email protected],5kg
    And 5×[email protected]
    Ouch!! 2 last sets was a big fight but ok
    C/5 full rounds + 5 hang snatches RX
    (170 reps)
    Ouch again
    D/done
    Thanks again invictus people for this good week… see you Monday

    • Tino Marini

      Great work Seb! Enjoy your weekend!

  • Brittany Dunay

    Do we always assume hang snatches are hang squat snatch?

    • Bobby

      In a conditioning piece it’s whatever you’re most efficient with unless it specifies “squat”

      • Brittany Dunay

        Thank you!

  • Bobby

    Leaving for New Orleans for a bachelor party got in what I could
    A. Up to 225
    B. Skipped legs are still smoked anyway
    C. 7+3 RX
    D. Done

    • Tino Marini

      Have fun!

      • Bobby

        Thanks! Hope I come back in one piece able to hit it hard on Monday!

  • Carrie

    Warm up w/ stability drills….
    A. Snatch 65-145#
    B. Front squat – added tempo to work in control – 33×1
    5 reps @ 55% – 125
    3 reps @ 65% – 150
    1 rep @ 75% – 170

    E2MOM, 10 min
    front squat X 2 @ 150 (65%) keeping 33×1 tempo

    C. 5+23
    All sets UB except 6th set of T2B (6/4/2)

    D. Done

  • Gabe Colon

    A. Built up to 245 (92%)- got under 250 a couple times just couldnt stand it up

    B. Front Squat
    5x 285
    3x 205
    1x 350

    Emom done at 90%-370

    C. 5+4 25# WB- all we got

    D. Done

    • Tino Marini

      25lb. will do. At least its more than 20lb. 🙂

  • Annie Brunner

    C. 5+10

  • Kevin Boughari

    A)
    Wanna work on consitence
    7 rep at 95 kilos ( 96%)
    2 rep at 100 kilos ( 98%)
    Fail 105

    But really happy make 9 barbell at 95%+

    B) 135 kilos ( 95%) emom feel good work technique

    Wod : 6 round + 10

    Renfo done
    Have a good day. Be strong be happy

    • Tino Marini

      Solid day of lifting!

      • Kevin Boughari

        Thx u is my weakeness so i focus for progress

  • Jesper Weng

    A) 90-100-115
    125-128-128-128-128
    B) 105 kg.
    C) 7 or 8 rounds. Hard to keep count 😂
    D) skip

  • Chris Grabill

    A. Up to 195# (97%)
    B. 185/215/235. Started emom at 255 and felt really good hit a PR at 285 without a belt. Tried 295 with belt and got stuck halfway up. I’ll take the PR though!
    C. 5+18 w/20 lb WB. Finally hitting big sets on the wall balls, so time to move back to the 30 pounder.
    D. Out of time.

    See y’all tomorrow!

    • Tino Marini

      Strong work today Chris! Great work on that snatch and front squat!

      • Chris Grabill

        Thanks Tino!

  • Meghan Jayne

    A. 55-115#
    B. 135/155/165/175 Then stayed at 175# for 5 sets X 1 rep
    C. 4 Rounds Even RX
    D. OMG. Those Elbow Jacks! Talk about blowing up the core. All sets + reps done.

    • Tino Marini

      Winter “abs” 🙂

  • Greg DeGreen (35-39 master)

    A. 135/155/185/195/215/235/245F/245F
    Happy with 90% for how bad they felt
    B. 255/295/330
    345 across
    C 7 rds Rx all unbroken except last rd of T2b 11+1
    D. No, ton of core work yesterday

  • Daniel Cohen

    A
    80 kg
    Tried 85 for a pr – fail (every Friday 80 feels easy, but can’t get 85)
    B
    Based from 117.5 kg
    82.5*5
    95*3
    105*1
    E2m*5 110*1
    C
    7 rounds
    Hang snatch 42.5 kg (95 ib)
    Wall ball 20 ib
    D
    Done

    • Tino Marini

      Good to see you hitting those top end numbers consistently!

  • Courtney Dunnavant

    A) finally had a good snatch day! Been a while! Hit a pp Pr at 136…only 1lb but it’s still a pr. Been struggling to hit 135 lately. Felt good up to 130 so threw on 136 and missed it twice for catching it out in front. 3rd time was the charm!

    B). 5 @ 115, 3 @ 135, [email protected] 155. Then e2m @ 160…legs are done but happy to hit them all at 95%

    C). 5+5 rx…had no energy left 😳 Did my best but still died a little! 🤣

    D and E later

    • Tino Marini

      Great work today! Thats a damn solid lifting session! Keep up the great work!

      • Courtney Dunnavant

        Thanks!! Love the training and the progress I’ve been seeing!

  • Dijar Ismail

    A – Done up to 100kg (93%)
    B – of 150kg
    C – 245 reps 10kg Wb heaviest
    7 rounds + 14 reps
    D – Done

  • Tulle Weisbjerg (40-44)

    A. Up to 62,5 kg (95%). Missed 65 kg
    B. Did 5 x 3 @ 82,5 kg
    C. 5+0
    D. Done

  • Mauro Espíndola

    A. Snatch Up to 75kg √ Missed 77.5kg (88%)

    B. Front Squats – 72kg / 82kg / 94kg / 105kg √

    C. 4 rounds + 10 reps – RX

    D. Done √

  • Wilson Hopkins (40-44)

    A. Cleans up to 275(90%). Felt slow and a bit off today.
    B. 245/285/315
    330/330/330/330/330
    C. 7 rnds (231 reps) Rx
    D. Done. Abs were smoked after this.

  • Romain Hrs

    HI !

    A/ UP to 95 kg no fail (95% of my 1 RM)
    tomorrow weight’ifting competition 95 kg will be my first attempt on snatch

    B/ did emom at 95% (125kg) no fail 🙂

    C/ RX’d with slam ball 16 kg 5 rounds + 6 HPS / 12 ttb and 5WB

    D/done

    • Tino Marini

      Solid day of lifting!

      • Romain Hrs

        thanks !! hope for the double PR tommorow

        102/120 kg 😛 👊🏻🤞🏻

        • Tino Marini

          Do it!

  • Corey Reutlinger

    Wednesday’s session yesterday:
    A. 125×5, 155×4, 195×3, 225×2, 255×2, 260×2, 270×1, 280#x1 (92%)
    B1. 65×5, 75×5, 85#x5x3
    B2. 135#x3x3
    C. 145×2, 155×2, 165×2, 175×2, 185×2, 195×2, 200, 200, 200(f), 205, 205# (91%), 205(f)
    D. Did 8 mins of AB.

    Today:
    A. Built to 163# (96%), tried 168(f)
    B1. 185×5, 215×3, 240#x1
    B2. 250#x1x5
    C. 5 + 3 RX. 1 round UB (makes for a PR on UB 30# WBs!). After that I steadily died.

    My psoas is feeling so much better this week after mobilizing and acupuncture. I was happy to squat without pain again.

    • Tino Marini

      Good to see you feeling better and able to push some load again.

  • Chase Leonelli

    Sticking to my plan of not squatting this week for my knee. It felt better today but I didn’t do any squatting still.

    A. Power snatch up to 180 felt pretty decent

    B. No front squat instead did
    5 sets of heavy sled push +12 reverse hypers

    C. Subbed 15 cal assault bike for WBs everything else the same
    6+1

    D. Done

    Worked on some muscle ups as well since I missed those on Tuesday

    • Tino Marini

      I’ll hold you accountable to that plan. I’m sure it will lead to you being 100% healthy soon!

      • Chase Leonelli

        Hahah sounds good! Thanks TIno!

  • Kolja Rödel

    B) 109kg
    C)3rounds +4Hang Snatches
    Did 22 wall balls with 9kg ball
    D) done +
    Three rounds of:
    50mYoke carry with 184kg
    ca. 45sec HS HOLD ON PARALLETS

  • Isaac McLean

    A. 225 5# all time pr * 10# from this cycle 🙂
    B. 225/260/290 // 305
    C. 6 + 21 * 20 lb heaviest available
    D. done

    • John Foster

      Congrats on the PR man!

    • Tino Marini

      Awesome! Great work on the PR!!

  • John Foster

    A) Snatch = Up to 240lbs. Felt really solid. Biggest snatch in a while.

    B) Front Squat = 210lbs x 5 / 245lbs x 3 / 275lbs x 1 / 285lbs x 1 / 300lbs (miss). Mental thing. I’ll get it straightened out next week.

    C) Did a workout with an old training partner of mine:

    0:00-4:00
    25 TTB / 50 DU / 10 Snatches @135lbs

    4:00-8:00
    25 TTB / 50 DU / 8 Snatches @185lbs.

    And so on. Made it through 4 at 185lbs pretty easily. Felt good.

    • Tino Marini

      Solid snatch day, just need to man up on those squats. Have confidence!

  • Ali Jones

    A. Up to 125. Meh.
    B. 125×5,145×3,160…170 for singles. No belt..just under percentages but happy to hit them without a belt.
    C. 5+18.. 20# to 9’
    D. Done

    • Tino Marini

      Nice work Ali!

  • Keeta Duke (Masters age 41)

    A. Up to 135…..
    b. 160, 180, 210
    Then 5 singles at 230#
    C. 4 plus 22
    Toes to bars …. mostly all singles

  • Giuseppe Cosentino

    A:93kg
    B:90,105,115,120kg
    C:5round
    D:done

  • Ryan Reilly

    A. Built to 215#
    B. 205,235,265
    Singles at 280# ouch
    C. 4 rounds + 14 (8 T2B)
    Did all T2B unbroken and wall balls proud of that!
    D. All done and great core work this is what I need!

    • Tino Marini

      Solid work today Riley!

  • Trine Petersen

    A: up to 125#
    B: 125, 135, 145 and 5 at 150#
    C: 5+8
    D: done

  • Michael Fuertes

    A) snatch
    245 (96%)

    B) front squats
    5-250
    3-285
    1-315

    Every 2 for 5
    1-335 (95%)

    C) workout
    6 rounds
    I went UB on everything but should have tried to shorten transitions

    D) completed

    • Tino Marini

      Nice work keeping everything unbroken. Now lets try and push the pace and see what your body can do!

  • Megan R O’Connell

    I have a question for you Tino. I am having some shoulder issues that are only aggravated by hanging from a bar. Are there any substitutions you would recommend for toe to bar, pulls ups etc… for someone who can’t doing any movements from a pull up bar?

    • Tino Marini

      Hard to say without knowing whats up. To start you need to get to the route of the problem to find out whats up. From there you can start rehabbing so you get healthy soon. Stay away from anything that remotely hurts. Injuries are tough to make suggestions as every injury is different just make sure whatever you choose it doesn’t aggravate it more. Hope you feel better soon!

      • Megan R O’Connell

        Thanks! I’m going to see my chiro tomorrow.

        But I did v-ups as subs today.

        A.) PR’d my snatch at 140!
        B.) 140,160,180
        95% – 190 hit 3 of 5
        C.) 4 round + 1 WB, subed T2B with 24 V-ups

        D.) done

        • Tino Marini

          Congrats on the snatch Pr!

  • Brooke Fusco

    A. 10 very light muscle snatch singles: 55, 65, 65, 70, 70, 75, 80, 85, 90, 95 (80% of 1RM)

    B. 155, 180, 200
    Singles: all sets at 210#

    C. Instead did:
    21-15-9
    Thrusters (65#)
    Cal row
    Bar facing burpees
    8:18

    D. Done

    Also did crossover symmetry and some light seated DB presses on left shoulder to try to strengthen

  • Ingrid Ann Joyce

    A. 180 worked on this longer than 20 minutes slowly worked up to this weight. Hit a lot of snatches
    B. 170×5,185×3,205×1 then hit singles at 215/225/235/240
    250 for the 10 minutes successful 5 out of 5
    C. 5+14RX
    D. Done

  • Wesley Wonka

    A) up to 105
    B) 5 singles at 150
    C) 5 rounds + 6 hang snatch + 6 ttb
    Wbs, hs unbroken. Ttb ub 2 rounds then 7-5 for remainder

  • Bryan Davies

    A) Up to 185 (100%)
    B) 185/215/235
    255 across
    C) 5 rounds + 6T2B (WB @20 to higher target)
    D) Done

    • Tino Marini

      Solid work hitting 185lb.!

  • Dante Tuscai (27, MidAtlantic)

    A. 250 (about 94% ish)
    B. 230, 265, 300, 305 for emom…felt so heavy today
    C. 6+18 rx
    D. Done

  • Cindy Kane (55-59)

    A. 110#
    B) 135, 145, 165 – 4 singles -175# last single – 180#
    C. 5+6 – 65#HS -14#WB
    D. Done

    • Tino Marini

      Cindy!!

  • Johnny Malgeri (North Central)

    A) up to 200 fine then missed 210 three times. Just didn’t have it today snatching.
    B) 250/290/325
    340 for all sets at 95% – these felt great!
    C) 5+19 – should have pushed a little harder here
    D) Done

  • ryan sunshine

    A. Up to 275. Surprised with that. That ties my old PR from 3 years ago. Normally I wouldn’t Tie a PR but I just had to hit 275 again.
    B. 345 for the 5 singles.
    C. 7+2
    UB on all hang snatches
    8-4 allTTB
    10-5 on last 4 rounds of WB.
    D. Done

    • Tino Marini

      So fast under that bar! Great work Sunshine!!

  • John Vautier (North Central)

    A. Skipped, working around a shoulder issue. AAB for 15 min.
    B. 260×5/295×3/325×1 and then 340/340/350/350/350
    C. Subbed hang power cleans for snatch and used 20# ball to higher target, we only have one 30# ball. 6+4, all movements ub.
    D. Done.

  • Brigham Abbott

    A. 215
    B. 205,235,265. 280.
    C. 5 rds.
    D. Done.

  • Nancy Mawire (40-44)

    Did Wednesday’s session yesterday, so l’m really sore today.
    A. 125 kept it light worked on mechanics
    B. Not Done
    C. 5+10 subbed TTB with GHDSU
    D. Not Done
    Joined the Kettlebell class😖😣

    I have come to the realization that my glutes have not been activating properly, which explains why squatting has been so challenging and my numbers have gone done drastically.
    I’ll be incorporating more glute activation exercises everyday to get them firing again.

    • Tino Marini

      I would also recommend Juliens strongman program. The biggest issue we see with cross fitters is there inability to use and activate there posterior chain.

  • Tom Brown

    A) 229 (95%) getting there
    B) 253/287/313/333x1x5
    C) 5+1T2B all UB focusing on solid technique

    Going about 70% on conditioning, focus for me right now is strength, recovery and flexibility.

    D) so hard

    • Tino Marini

      #priorities good to see you being smart and looking after yourself!

      • Tom Brown

        You know it Coach! Thought you were going to say something completely different…thanks for the support!

  • Kryssie Chandler (45-49)

    A. Worked on cleans due to shoulder. Up to 140
    B. 5’s: 125
    3’s: 145
    1’s: up to 180. Tried 185 (PR) but failed
    C. RX. 5+6. WB all UB.
    D.

  • Scott Abston

    B. 205,235,275 then 285,285,285,285,285
    Did a in house team comp after.

  • Sydnee Percival

    A. Up to 135. Felt good so I went for 145 for a 5# PR and failed. Got under it but my right arm didn’t want to straighten out 😔
    B.
    5’s 155
    3’s 175
    1’s 200
    EMOM-210 felt way heavy today. Midline was not happy.
    C. 5+18
    First three rounds wallballs were unbroken. Started losing my grip pretty decently going into the end.
    D. Done.

  • Bruno Brousmiche

    Qualifier wod 2 Battle of the Crown #3
    Barbel 50kg
    21 thrusters 21 lunges 50 DU
    15 thrusters 15 lunges 50 DU
    9 thrusters 9 lunges 50 DU
    TC: 7′ => i do 5/9 lunges at the end
    A. 70kg fail to 80kg
    B. 120kg/135/152,5kg
    E2MOM at 162,5kg fail on the last rép
    C. Done replace by
    FT with Jess
    200 cal skierg 200 T2B => 17’26
    D. I do Emom and elbow plank immediatly after

  • Bryan babbitt

    A) 95,135,165,185,215,235,255,275f, 265f,265f
    275 was heavy today, 265 was overhead both times just not quite in position to stand up, good misses so I’m happy. Been consistently able to hit 255 without hesitation lately.
    B) 245,275,305
    325,325,325,335,335
    C) 7+8
    Came out of the gate well, but grip got friend about halfway in.
    First 5 sets of toes to bar unbroken
    All wallballs unbroken. Would have liked 8, but happy with how I did.

  • Tony Lin

    A. Felt strong, got 205 after too many attempts. Had trouble with the catch. PR is 215.

    B. 105kg, 115kg, 135kg, then 145kg for singles. Disparity in jumps is due to laziness in loading the barbell. Missed on 3rd set of singles. Need better front rack and less upper back rounding.

    C. 6+3 RX. Nasty amrap on the shoulders.

    D. Done! Fairly easy.

  • Dan Polewchak

    A. 215
    B. 345 worn out from squats earlier this week.
    C. Rx 7+13
    D. tomorrow

  • Tyler Sowinski

    A.
    Worked up to 165lbs.

    B.
    185
    215
    215
    then
    275
    265
    265f

    Called it there today. Wasn’t moving my best and still coming off injury. Trying to stay smart.

    C.
    4+7
    Modified as:
    4 Power Snatch
    12 Burpees
    15 Wall Balls (30 lbs)

    D.
    Omitted due to injury

  • Miah Santini

    A. 195… missed 205 five to six times… couldn’t get the aggression going 😑
    B. 205×5, 235×3, 275×1… 285x1x5
    C. 5 rounds + 18
    D. No time

  • Brad Castillo

    A. Did cleans because of labrum injury
    Made 215, missed at 225 and 235
    B. 205, 235, 285 off a 1 Rm of 315. Stayed at 285 instead of 95% because that was as heavy as I could go today.
    C. 6 hang cleans, 12 weighed Vups with 14 lb WB, 20 lb WB shots: 6+13
    D. As prescribed

  • Nikki Hartness

    A. Up to 185, failed 195 three times
    B. Up to 255# PR!
    C. 6+17 RX 20# to a 10ft
    D. Done

  • Kim Kunert

    A. Up to 135 5lb PR
    B. 1. 105
    2. 120
    3. 135
    5 sets: 140 failed the last two
    C. 4+2 RX super tired and fell apart after round 1
    D. Done

  • Laura Hershberger

    A. Up to 120. Failed 125 a couple of times. Snatches were looking great right until 125 then I got into my head. Did not fail a rep until 125. Still, much improvement and I’m happy with where I’m gong. Just need to be consistent 🙂
    B. 140×5, 165×3, 195×1. E2MOM: 200/200/205/205/205. 95% was a bit rough tonight!
    C. 4+13rx. 20lb WB to 9′ target.
    D. Done. If I don’t have abs tomorrow I’m quitting 😂

  • Samie Acevedo

    A. Up to 155lb… almost had 165lb!!!!! Next time!!!!!!
    B. 165/180/205/210…. these where hard today. And then I dropped a 2.5 plate on my ankle 🙈 so I stopped
    C. 7+18- handstand push ups instead of wall balls and muscle hang snatches….going to ice.
    D. Done

  • Iván DLT

    A.
    Take 15-20 minutes Snatch 55kg
    B.
    Front Squat Rm 110kg
    *Set 1 – 5 reps @ 65-70% 60kg
    *Set 2 – 3 reps @ 75-80% 80kg
    *Set 3 – 1 rep @ 85-90% 95kg
    Rest 2-3 minutes
    *Set 4-1 rep @ 95% 105kg
    *Set 5-1 rep @ 95% 105kg
    *Set 6-1 rep @ 95% 105kg
    *Set 7-1 rep @ 95% 105kg
    *Set 8-1 rep @ 95% 105kg
    C. 6 Rondas
    AMRAP 12 minutes of:
    6 Hang Snatches (40kg)
    12 Toes-to-Bar
    15 Wall Ball Shots (5kg)
    D.
    Every minute, on the minute, for 6 minutes (3 sets) of:
    Interval 1 – Tuck-Ups x 20 reps
    Interval 2 – Elbow Jacks x 20 reps
    Followed by. . .
    For 2 minutes, perform one set of:
    Elbow Plank x 2 minutes

  • Amber Nollen (39)

    A: i play it safe with snatches…see how my body feels…not today. Did bench press instead
    22×1 tempo sets up to 115×3

    B: based off of 185#
    165 for 5 sets of 1

    C: didnt happen today 😣

    D: Done

  • A. Up to 205. I’m trying to figure out why I have a hard time snatching heavy on Friday’s. I think I need a longer warm up.
    C. 5+16 – still didn’t feel warm.
    B. 245, 275, 315 / 335…
    I wasn’t sure if I’d have time to squat before coaching, but got most of it done.

  • Aurelio Ferro

    for hang snatches it means hang squat snatches or hang power snatches?

    • Penny Weinberger

      In the strength parts it’s always squats but in the met cons – unless specifically stated it can be whatever u can do fastest so hang power snatches are fine here

  • Penny Weinberger

    A. 47.5kg (97%)
    B. Done – last 5 sets @ 95% (65kg)
    C. @ 30kg : 5 rounds +11 reps (was tired after teaching spinning so went aerobic)
    D. Done

  • Jen Pamer

    A. Crap lifting today why did I bother
    Up to 115 failed 120 then quit
    B. Up to 185
    C.subbed hang cleans 105. 5+1
    D. Done
    Later
    Ran 6×400 in 90 sec rest 1 min

  • Justin Kuhar

    A. Up to 95kg 97% attempted 100kg 3 times for new PR but failed

    B. Up to 142.5kg for new PR 3rd pr on FS in 3 weeks

    C. 5+19

    D. Done

  • Megan Markee

    A. 140
    B. 205-210 only 3 sets at 95
    C. 5+6 a bit half assed/ WB got me
    D. Dnd

  • Stephen Thorn

    A. 150
    B. 205, 230, 260, 270