December 10, 2018 – Competition

Click the link and register now for our 7th Annual Invictus Athlete Online Competition? It’s a fun and free online competition that provides a great test to see where you stand before we head into our final cycle to prepare you for the 2019 CrossFit Open.

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

A.
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 2 reps

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 75% of 1-RM Snatch

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.
Five sets of:
Front Squat with a Pause x 5-6 reps @ 4111
Rest 3 minutes

C.
Every minute, on the minute, for 24 minutes (8 sets of each):
Minute 1 – 15/10 Calorie Assault Bike
Minute 2 – 15 Wall Ball Shots (30/20 lbs)
Minute 3 – 15 Burpees

D.
Three sets of:
Hanging Straight Leg Raises x 10 reps
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds