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)

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David J Kozicki
David J Kozicki
January 7, 2022 2:38 pm

B. 11:15

Chris
Chris
January 7, 2022 7:45 am

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

Matt Mausolf
Matt Mausolf
January 7, 2022 7:18 am

14:40

Bryan
Bryan
January 6, 2022 3:20 pm

14:29 RX ๐Ÿ˜ฎโ€๐Ÿ’จ

Janelle Winston
Janelle Winston
January 6, 2022 3:08 pm

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.

Brian K
Brian K
January 6, 2022 2:45 pm

9:59Rx

Al F
Al F
January 5, 2022 11:17 pm

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 ๐Ÿ‘

A. 2x lift offs + snatch every 2 mins @85%
Single DB @28kg

B. Adapted to single handed
12 SA trx row
9 DB DLโ€™s @31kg
6 D2OH @31kg DB

9โ€™22

C. Travisโ€™ core workout #1

Good push, hope that everyone is well!

Mike Slagle
Mike Slagle
January 6, 2022 2:06 pm
Reply to  Al F

Doing more with 1 arm than most of us can do with 2 ๐Ÿ™‚

Al F
Al F
January 6, 2022 9:58 pm
Reply to  Mike Slagle

Haha, thanks Mike. Got to try and keep myself going through this!

Matt Mausolf
Matt Mausolf
January 7, 2022 7:20 am
Reply to  Al F

Are the core workouts posted online?

Al F
Al F
January 7, 2022 9:13 am
Reply to  Matt Mausolf

If you just go onto YouTube and search for core workouts CrossFit Invictus there are about 15 or so on there

Matt Mausolf
Matt Mausolf
January 7, 2022 11:35 am
Reply to  Al F

Awesome thanks!