A.
Every 90 seconds, for 4:30 (3 sets):
Drop Snatch
x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position
x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 94%
*Set 7 = 1 rep @ 98%
*Sets 8-9 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.
C.
Every minute, on the minute, for 10 minutes (10 sets):
Clean & Jerk x 1 rep @ 70-80%
D.
Against a 10-minute running clock complete…
30 Muscle-Ups
60/40 Calorie Row or Ski-Erg
Max Reps of Alternating Dumbbell Snatches (50/35 lbs)
Adjust muscle-up reps so they take no longer than 6 minutes.
E.
Four rounds for time of:
50-Foot Handstand Walk
100-Foot Bear Hug Sandbag Carry (150/100 lbs)
If you do not have access to these perform front racked double kettlebell carry (24-32/16-24 kg).
A. Done
B. Up to 185 lbs 90%
C.185 lbs
D.22 RMU,56 cal Row
E.Done
Fun finish to the week! ??
Thanks Tino hope you had a great weekend.
Forgot to post yesterday
A: 65-85; 55-70
B: 135
C: 145-165
D: scaled jumping 10
E: done (didn’t do for time)
A1. 95 all
A2. 95/115/115
B. 135/ 155/ 165/ 165/ 185/ 185/ 195/ 205 failed 3 times ?
C. 165×4/ 185×4/ 205×2
D. 4 KB snatch (Don’t have DBs yet)
205 next cycle!!
Snatch work off #100, 1-rm.
A1) #65, #75, #85
A2) #65, #75, #85
B) #70, #75, #80, #85, #90, #94 (fx1, +1),
#98, #101 (1lb pr), #102 (2lb pr).
C) #105 (80+%)
D) Subbed burpee-ring pull-ups for mu’s.
50 (#35) db snatches. Had about 3
minutes for snatches.
E) 7:36. Subbed 30 shoulder-touches for
hs walk. #80 sandbag.
Congrats on the PR Leslie!!!
A. Done
B. 82.5Kg; kept missing at 85Kg. Feeling flat today.
C. 100 x 3/102 x 2/105Kg x 5
D. 66 reps; Rx with row.
MU – 5/5/5/5/5/5 (4:07)
Row – done at 7:00
DBS – 40/26
E. 7:39; Rx with 70Kg SB.
3 x 5m segments UB. Tried to take smaller bites on the HSW; success builds upon itself right!? Felt more confident as I completed 5m UB. I’m determined to improve my overall gymnastics ability. Definitely my weak area.
Nice work on the HS Walks! I prefer seeing athletes kick up early and do smaller increments than rest and try to go long and still risk coming down ???♂️
A. 95/105/115 then 115/135/155
B.145/155/165/175/185/195/205/215miss/215 happy to hit 215, getting closer to pre covid numbers haha!
C. 195
D. 23 Snatches Rx (60 cal row)
E. Skipped due to time.
We’re going to beat those pre vivid numbers by the end of the next cycle!
A1 40/50/60 kg
A2: 60/60/60kg
B) Got to 84 kg easy, missed 85 and when I tried a 2nd time then my legs had no power.
This was a 4 kg improvement In this cycle!!
C) 1-3: 80kg, 4-6: 85kg and 7-10; 90kg
D)
30 Muscle ups: 6:31!! Couldnt resist hitting a new PR on 30 Muscle Ups! My last record was 9:xx!!!!
60 Cal Ski Erg
10 Alt Snatches
E) 6:44 with 150lbs medicin Ball
All 4 sets of HSW were unbroken
That is a fantastic improvement on the snatches! Great job!
Thank you! Today was a really fun day! I was just as happy with the WOD results as the lift ??
A. 65/95/115#
B. 155/165/175/-/-/190#
C. 185/9@195# PC&J
D. 22 snatches Rx with Ski-Erg
MU 5:11
Ski 9:00
E. 5:44 Rx (150# SB)
Solid work today!
A. Done
B. Up to 245 just missed 255 then put on 262 (current 101%) and missed it three times frustrating because it’s been feeling good
C. 225×2/235×3/245×2/255×1/260×2
D. 89 Snatches RX with 60 cal ski
30 MU: 2:59 18/5/4/3
Ski: done at 6:21
E. 3:55 RX in 25 foot increments
Any video of your snatches? Email me them Tino @ crossfitinvictus.com
Yessir I do I’ll send it over thanks Tino!
Sorry I keep asking for subs but still not doing certain movements to hopefully be ready for the next cycle.
What can I sub for the muscle ups and DB snatches?
If you need more individual programming we can adjust the athlete program to suit through athlete + or individual programming if you’re interested shoot us an email at info@ invictusathlete.com
Dumbbell Burpee squat Cleans (35lb.) for muscle ups
Dumbbell Power Cleans for Snatches
If you need more individual programming we can adjust the athlete program to suit through athlete + or individual programming if you’re interested shoot us an email at info @ invictusathlete.com
Dumbbell Burpee squat Cleans (35lb.) for muscle ups
Dumbbell Power Cleans for Snatches
?? Thanks
Ended up taking a rest day today. Today’s program looks tough, but really fun, so didn’t want to give it some half ass effort. Maybe tomorrow, or Sunday, we’ll see ?
Hope the extra days rest does you good. Try to keep the volume and intensity lower over the weekend so you’re ready to attack the next cycle. ???
A1.50/60/70kg
A2.40/50/60kg
B. 70/75/80/85/90/92,5/95/97,5✅/102,5kg❌
C. 85/85/87,5/87,5/90/90/92,5/92,5/95/95kg
D. Not time fore more. WOD class
A. Done
B. 110% 75kg done
C. 65kg
D.13MU (5min)
40 cal ski
26 Snatches 22,5kg
E. 2 rounds not time
Nice work Maks!
A1. 15/ 25/ 28 kg
A2. 25/ 30/ 33 kg
B. 29/ 32/ 34/ 36/ 38/ 39/ 41 kg
Failed 43 kg three times. 1RM is 42 kg.
C. 43 kg (80%)
D. Against a 10-minute running clock complete…
6 min of Muscle-Ups: 9 reps
40 Calorie Row
Alt. DB Snatches (35 lbs): 21 reps
E. Rx, 7:05
Ah! That 43! Next cycle please 🙂
Howdy!
A. Up to 95 lbs, then 125 lbs.
B. Happy to snatch 180 lbs again without worrying about my shoulder.
C. Done at 185 lbs.
D. Had to modify a bit bc the volume of muscle ups are still too much.
AMRAP 10
2 Muscle Ups
10 Alternating DB Snatches 50 lbs
9+2
E. Done with 2×70 lbs KBs in the front rack and bear crawl: 6:21.
Have a great day!
Great to get to lift without worrying!
A. Up to 40 kg
Up to 50 kg
B. Stuck on 60 kg my pr is 68 kg
C. All with 70 kg
D. M.U 6:17 no db snatch -2 cal
E. 5:20 110lb med ball
Where were you mowing snatches? Outfront?
What do you mean?
Where was the bar dropping?
Sorry I meant missing not mowing ?
By E), it is not front racked walks instead of squats?
Yes front rack walks ??