Taken from two different Crossfit Invictus WODs.
Part A – Every 2 minutes for 20 minutes
- 1-3 x Snatch Lift Off + Snatch
Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full snatch.
Part B – Then AMRAP in 5 minutes of
- 15 x Snatch
- 5 x Burpees over the Barbell
Part C – Rest 5 minutes then AMRAP in 5 minutes of
- 150m Row
- 15 x Kettlebell Swings
Results: For part A got up to 115lbs. Reps per round 3,3,3,3,3,3,2,2,1,1. For the two AMRAPS – part B 2 rounds plus 10 Snatches and part C 3 rounds plus 150m Row.