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):
Drop Snatch x 1 rep

Build to heavy.

Followed by…

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

Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 70-75% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75-80% with a 2-3 second pause in receiving position after the full snatch

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep

Loading per set:
*Set 1 – 80-85%
*Set 2 – 85-90%
*Set 3 – 90-95%

Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 90-95%

Against a running clock…

Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (95/65 lbs)

When the running clock reaches 6:00…

Complete rounds of 15, 12 and 9 reps for time of:
Dumbbell Thrusters (50/35 lbs)
Chest-to-Bar Pull-Ups

When the running clock reaches 12:00…

Complete rounds of 9, 6 and 3 reps for time of:
Kettlebell Front Squats (32/24 kg KBs)
Bar Muscle-Ups

Note times individually for each of the couplets.

For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.

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Wes NgYosef CohenTJ NatalJustin Kuhar Recent comment authors
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Stephen Thorn
Stephen Thorn

A. 135×3, 135, 155, 155 – felt good
B. 135,140,145,150 – felt good – self note:keep focusing on hip contact and full extension.
C. Stayed at 90% for last set – needed to work on form
D. 3:30, 15,12 – stopped at 10:40, 9,6,3 KB FS and C2B – 3:00 lost grip after fran
E. Done

Wes Ng
Wes Ng

drop up to 60
Balance up to 95

Complex up to 85
Snatches 95,100,105
Feeling amazing and confident no misses


Going to finish the rest after lunch

Tino Marini
Tino Marini

Great start to the week! Good to see this on a Monday 😛

Yosef Cohen
Yosef Cohen

Snatch technique done RX

A.Drop snatch 50/6070kg
Snatch BalanceX 2 reps 70/75/75kg

B.Set 1 63kg
Set 2 67kg
Set 3 72kg
Set 4 80kg
Set 5 80kg

C. Set 1 X 6 reps 100 kg
Set 2 X 4 reps 115 kg
Set 3 X 2 reps 130kg
Set 4 X 2 reps 140kg
Set 5 X 1 rep 147kg

D. Fran RX 3:53

Dumbbell thrusters 6:10RX

Kettlebell front squat chest to bar RX 5:00

C.Did some DU and Hand stand walk

Tino Marini
Tino Marini

Solid start to the week Yosef!

Justin Kuhar
Justin Kuhar

A. Ds 60kg
Sb 70kg

B. [email protected] [email protected] [email protected] [email protected] [email protected]

C. 68/72kg 75/78kg

D. 2:45 Fran PR by 41 seconds
4:58 RX
6:29 RX

E. Done

Taylor Shramo
Taylor Shramo

A: 95/135/155
B: 175/185
C: 260/300/340/360(only one rep)
D: Fran: 2:41 (PR)
Fell apart on the rest: 7:45
Rested until 10, then: 6:26 (done with 24kg)
E: 200m with 90lb

Sam Woodman
Sam Woodman

C: 265/305/345/365/385
A: done
B: complex 185-195-205-215, use legs
D: 2:51/4:27/5:47, ow grip

Laura Hershberger
Laura Hershberger

A. Done B1. 85/90/95/100…these felt good. Need to use legs more but felt like I had a solid session wiht this complex. B2. 105/110/115…these felt great! Finally using legs all three singles smooth and easy C. 160/185/195/205/215 D. Was given the option to run a mile and then do Fran at the 10:00 mark so I did that cuz I need to work on my running. 8:58 mile and 6:14 Fran…neither time is particularly impressive but it’s a good starting point. Fran after a mile kinda sucked. I did all the thrusters UB but the pull ups were somewhat of… Read more »

TJ Natal
TJ Natal

A. 115/135/155 – 155-175-195
B. 135/140/145/150 – 175/185/195
Snatch felt great today debated going a few more singles since these felt so smooth
C. 185/215/245/260/270
D. 4:58 – skip – 4:59
E. Skip

Went out unbroken on both 21s and then just absolutely died. Oh well go hard or go home

Tino Marini
Tino Marini

You went hard for sure. Now to learn to hover just below that redline and maintain pace.

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.