19
Oct
3 Position snatch
CrossFit Invigorate – M- Program
AM
3 Position snatch (3×3 )
Snatch from floor, knee, hips
Same as 3 Position Clean. Find a DRM followed by 1 set at 95% and 1 set at 90% .
Warm-up (No Measure)
1x
10 air squats
10 lunges
10 pvc pass thru
10 banded hamstring stretch
10 OHS with PVC pipe
10 side grip pull ups (strict doesn’t have to be unbroken)
2k Row (Time)
Max Effort 2k Row
3x 250m Row with 2:00 rest between the 3 sets before you start , nice and smooth. Rest as needed before 2k attempt
Metcon (No Measure)
Rest as needed before next section
Metcon (AMRAP – Reps)
Sprint intervals
5X 2:30 second rounds with 2:00 rest between rounds
20 burpees
20 Toes to Bar
Amrap hang snatch with remaining time at 55lbs
Score is snatch reps