Snatch Work

Strength WOD:

Every Minute On the Minute for 10 Minutes (EMOM) complete:
1 Hang Snatch (Choose Load)

Conditioning WOD:

5 Rounds for time of:

12 Thrusters (75#/55#)
12 Box Jumps (24″/20″)


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Lindsay_MU Practice

Want that muscle-up? Then you need to practice. A lot. Of everything. Strict pull-ups, dips, chest to bar pull-ups, transitions, kipping swing, false grip… you get the point. You have to put the time in, be patient and work at it. You can’t skip the strict pull-ups and the deep ring dips and expect to jump on the rings and knock them out.

How to Get Your First Muscle-up CrossFit Invictus


The Team events announced for the Regionals are the best yet. These will definitely test and weed out teams that are made up of 1-2 Games or Regionals Caliber athletes and some specialists. This also marks the first year in which Regionals Team athletes will have to complete all the events.

Regional Team Events Announced

CrossFit Games Update: May 2, 2014 – [video]