PERFORMANCE
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
B.
Five rounds for time:
12 Pull-Ups
9 Deadlifts (135/95 lbs)
6 Ground to Overhead (135/95 lbs)
B. 11:15
A)
95
105
115 x 3
B)
Rx – 14:42
R1 – 2:00
R2 – 3:00
R3 – 3:30
R4 – 3:10
R5 – 3:32
Pull Ups: UB + 9/3 x 4
DL: UB
GTO: Singles
14:40
14:29 RX 😮💨
First day back after being hit with the stomach flu on Sunday. Sheesh. Low on strength and energy.
A. 100, 100,100, 105 – 1 fail then got it, 3 fails then got it.
B. RX 14:06 – This should be under 12 min but I was taking it pretty slow and easy because of just getting over being sick.
9:59Rx
HNY everyone, one arm bandit back and into it. Changed things up a bit for single arm but felt good to be back in my gym 👍
A. 2x lift offs + snatch every 2 mins @85%
Single DB @28kg
B. Adapted to single handed
12 SA trx row
9 DB DL’s @31kg
6 D2OH @31kg DB
9’22
C. Travis’ core workout #1
Good push, hope that everyone is well!
Doing more with 1 arm than most of us can do with 2 🙂
Haha, thanks Mike. Got to try and keep myself going through this!
Are the core workouts posted online?
If you just go onto YouTube and search for core workouts CrossFit Invictus there are about 15 or so on there
Awesome thanks!