Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs

Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Keep the barbell close and be quick and aggressive in your turnover.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch x 2 reps

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 85%
*Sets 7-8 – 90%

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87.5%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Complete rounds of 21, 15 and 9 reps for time of:
Shoulder to Overhead (135/95 lbs)
Toes to Bar

Rest 4 minutes, and then…

Complete rounds of 12, 9 and 6 reps for time of:
Alternating Single-Arm Dumbbell Snatch (70/50 lbs)
Bar Muscle-Ups

Three sets of:
100-Foot Front Racked Kettlebell Carry
Rest 30 seconds
Prone GHD Hold x 30 seconds
Rest 30 seconds
100-Foot Front Racked Kettlebell Carry
Rest 90 seconds

Leave a Reply

3 Comment threads
0 Thread replies
Most reacted comment
Hottest comment thread
3 Comment authors
JoakyAndrej PravdaJustin Kuhar Recent comment authors
newest oldest most voted
Julian Kremer
Julian Kremer

no workouts for the next few month. maybe in 6-8 weeks i will start with some modified wods of invictus.
have a biceps rupture and surgery is 3 days ago. everything went fine and the physiotherapist said it looks great and the rom of the arm is pretty good for now.

Filippo Pesaresi
Filippo Pesaresi

A. ms 50-60-70
ds 40-50-50
B. 75-80-85-90
E. 6’48
F. done 24kg

Thanks 🙂

Tom Brown
Tom Brown

WU: 20 reps
BS up to 205
FS up to 165
OHS up to 135
Snatch tech ✅
A) 135/145/155 MS into DS
B) 165 staying at 60%
C) box squat: up to 488
D) 3:57
E) 6:30
F) done

Tricia Moore (45-49)
Tricia Moore (45-49)

Backsquat- 145,165,175,180,185, two reps at 180. I was cautious with my back, I had more in the tank, I didn’t reach. I wanted to see how I responded. Snatch built to 80, pleased with cues Ricky helped me with D. 6:45 RX, did not stick with plan of 8,7,6 etc. this was a mistake. I should have. I changed it midway and paid the price with smaller sets. I need to be faster with my jerk. I worked with Krissy she was really tight and fast. Helpful to work with athletes that are stronger E. Scaled to 40# due to… Read more »


Snatch Technique Warm-Up Done

Muscle Snatch x 2 reps: 45/50/55kg
Drop Snatch x 2 reps: 60/65/70kg

B. Hang Snatch + Snatch
*Sets 1-2: 60kg
*Sets 3-4: 65kg
*Sets 5-6: 67,5kg
*Sets 7-8: 70kg

C. Back Squat
*Set 1 – 6 reps: 100kg
*Set 2 – 4 reps: 112,5kg
*Set 3 – 2 reps: 120kg
*Set 4 – 2 reps: 127,5kg
*Set 5 – 1 rep: 135kg

D. Rx Time: 6:09

E. Scaled Time 3:29 I felt a little pain in a shoulder.
Dumbbell Snatch (26kg)

Tino Marini
Tino Marini

Body fully recovered from the flu? But nice your shoulder! Can’t catch a break!

Justin Kuhar
Justin Kuhar

A. [email protected]
Drop snatch @60kg

B. Hs+S 73/77.5/82.5/88kg

C. Skipped bs as knee wasn’t feeling great after bs thenither day

D. 4:43 RX
Stop 15-6/11-4/9
T2b UB

E. 5:51 MU felt horrible

D. Done with 24kg kb

Laura Claudius
Laura Claudius

A) Done
B) 90×2, 95×2, 100/105, 105/110
C) 135, 155, 165, 175, 185, 180×5
D) 8:05, scaled to 85#
E) 6:52, Scaled to 4-3-2 bar MU and 45# DB
F) Done

Raul Galvan III
Raul Galvan III

B)205 #5HangSnatch PR


Eric Villasenor
Eric Villasenor

A. Stayed light. Up to 85lbs
B. Up to 155. No fails! These felt super technical today. Good day for snatches.
C. Up to 310. No improvement here, but holding steady for now. Can’t expect an increase in max reps every week. I’ll take them when they come!
D. 8:11/5:54 women’s Rx. This was fun! My kind of work out!
E. Done

Alex Anghel
Alex Anghel

A. Done
B. Done fail 90% 😞
C. Done feel good power
D. 5’28” Rx
E. 7’10” Rx
F. Done kb 32

Jose Lopez
Jose Lopez

A/B. Worked on power snatch, hang power and some complexes, because an upcoming qualifier. Up to 73kg, no misses (75kg PB full snatch).
C. Up to 145kg. 140×4 or maybe 5. I was so focused on the breathing that I didn’t count them. LOL
D. Rx 7:42
C. 30kg DB, but scaled to 6-4-2 Bar MU. 8:02
Never before Muscle ups in a WOD.

Worked on wall balls and box jumps, also for the qualifiers

Wall sit supersets heppner style

Conditioning: 20 Cal AB, 30″ rest, x5
3 sets, 3′ rest between sets. ~500watts

Stephen Thorn
Stephen Thorn

A. 115/135/135
B. 140/145, 155/155, 160/165/, 170/170
Surprised I got this! Felt great to push the limit and see results! More of a power snatch for hang so need to focus on dropping.
C. 7 @ 330
D. 7:01, 10:55 – most time spent testing between BMU – still pushed it and glad to complete RX. Self note – better core engagement on BMU
E. Did not do – need to make up

Yosef Cohen
Yosef Cohen

Snatch technique done Rx

A.muscle snatch 55/65/75kg
Drop snatch 55/65/80kg

B.up to 80kg

C.up to 140kg

D.6:36min Rx

E. 9:04 30kg

Andrej Pravda
Andrej Pravda

A. 40/ 50/ 60
A. 40/ 50/ 55
B. Done based on 80kg (missed last snatch @90%)
C. Done based on 150kg (Did 1 set of max reps @85% – 7reps)
D. First part – Rx 5:32
D. Second part – Rx 6:49 (I really understimated this part!)
E. Done @2x32kgs

FAQ - Workout of the Day (WOD)

What does WOD mean in CrossFit?

WOD stands for Workout of the Day. Most CrossFit gyms post one workout each day for their members and online followers to complete. Invictus currently offers THREE free programmed WODs each day (shown above)... and even more personalized and online supplemental programs through Invictus Athlete.

Which program is right for me? Can I move between them?

One thing that sets Invictus apart from other CrossFit gyms and online training programs is that we recognize everyone has different fitness goals, abilities and needs. Be sure to pick which programming is right for you so you can get a great workout that meets your needs.

What does 30X0 mean? (How to read the WOD)

Another thing you might notice that’s different about our programming is that we use ‘tempo training’ - almost always in the Fitness programming and in various cycles for the Performance and Competition programs. Those extra numbers (ex: @30X0) might seem confusing at first glance but you’ll totally get how it works and why we like to use it after reading this. Trust us, you’ll soon witness the many benefits firsthand. Learn more about tempo training.

I need help with some standard movements and warm-up ideas!

Whether you’re new to CrossFit or have lots of experience with the WOD, our coaches will help you get the most out of every workout. It doesn’t matter if you struggle with a particular movement or if your goals are pushing you toward the higher skilled and more elusive movements, our professional coaches support everyone with advice and feedback.

They have worked with all athlete levels and know what it takes to get people moving to the best of their abilities. Whether it’s burpees, double-unders, muscle-ups, or tips for the Assault Bike - we’ve got a coach who can help you.

Don’t worry, we’ve got your warm-ups covered, too. Our coaches are constantly learning from other modalities and love to use what they learn in innovative warm-ups focused on both preparing for the workout at hand and maintaining the body for a pain free life. Check out this full body routine to keep your joints functioning and free of inflammation. We also post warm-up suggestions in the Workout of the Day for each of the programs that are tailored to that day’s movements.

Workout on your own and don’t have much time for your warm-up? Here’s a couple of quick and simple ones for your shoulders, squat day, deadlifts, and everyone’s problem area, the thoracic spine.

What if I can’t lift the weight or do the movement as prescribed?

Scaling is part of the beauty of CrossFit because it enables workouts and programming to be tailored to anyone’s ability. When it comes to weight, you can and should ALWAYS scale the weight down if it is unsafe for you to lift it, or if it changes the intended stimulus of the workout.

Here are some rules of thumb for scaling weight in metcons (lifting for time). For gymnastics movements, there are some simple scaling solutions as well. If you are unsure, reach out to your Invictus coach! We are here to make sure you get the safest and best workout possible - proper scaling allows for that.

How many days per week should I train? / How many rest days should I take?

At Invictus, we offer programming 6 days a week, Monday-Saturday and we realize not everyone’s schedule - or training needs - are the same and therefore, you must use your best judgement and listen to your body when it comes to deciding how often to take a rest day.

If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing you have to keep in mind is that you can’t sustain that high intensity every single day; otherwise your body ends up breaking down.

You can learn more about how often someone should take a rest day in this article.

What does EMOM stand for?

EMOM stands for Every Minute on the Minute. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does AMRAP mean?

AMRAP means “As Many Rounds (and Reps) as Possible” in a certain time period. For example, the workout might say...

AMRAP in 10 minutes of:

30 Double-Unders
20 Pull-Ups
10 Thrusters

So you would keep going through the cycle of those three exercises until the 10 minutes is up. Your score is the number of complete rounds plus any extra reps you did. So if you did four complete rounds plus 15 Double-Unders in the fifth round, your score would be 4+15.

What does OTM mean?

OTM stands for “On the Minute” and is the same thing as an EMOM. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does NFT mean?

NFT stands for “Not for Time” and means that you shouldn’t rush or try to go fast, but instead, focus on technique, skill, form or whatever you are working on for that movement.

How heavy should my first set be?

You might also be wondering where to start your first set if, for example, the workout of the day calls for 5 sets of Deadlift x 5 reps. Is the first set a warm-up or is that the first working set? Here’s our recommendation for how to properly build to your starting weight and what we consider warm-up sets and working sets.

How can I figure out my 1RM?

We frequently use percentage references in prescribing the number of reps to perform, so it’s essential that you have a good idea on most of your maxes.

Let’s say it’s been awhile since you have attempted a 1RM; maybe you had an injury a few months ago, or maybe you just somehow keep missing the 1-RM test days, or maybe you just forgot to write it down in your log book. If you have a multiple-rep max, you’re in luck. There’s actually a simple equation you can use to calculate an estimated 1RM based on the max number of reps you can do at a given weight.