Tim and Coach -E- had a lot of fun this past weekend attending the Invictus CrossFit Competition Course held in Marysville. Here they are with a few of the instructors.
Strength – 15-20 minutes snatch work – 70-80% effort, getting heavier after each quality set
Newer People – Overhead squat – 5 sets of 3 reps
Intermediate with the Snatch - Mid-thigh snatch – 5 sets of 3 reps. Hold onto the bar the entire time. This can be power snatch or squat
Experienced with the Snatch - Snatch complex – 5 sets of 3 reps/set – First from the high hang snatch, 2nd mid-thigh snatch, and 3rd below knee snatch. Hold onto bar the entire time, the bar never touches the ground during the Snatch complex. Catch each in the squat.
7 Minute AMRAP
10 Grasshoppers (over and back = 1)
20 KB Swings (55/35)
mmmm I love coffee and a good breakfast.