CrossFit Inventive – CrossFit
warm-up
3:00 Machine
10 PVC Pass Throughs
10 PVC Pass Arounds e.w
10 PVC OHS
30s Spiderman + Int/Ext Rotations
30s Pigeon e.s
30s Twisted Cross e.s
——-
BARBELL
10 Good Mornings
5 Snatch High Pulls
5 Power Snatches
5 Hang Power Snatches
——
12 Min Time Cap (Time)
7 Rounds For Time:
10/7 Calorie Bike Erg
1 Power Snatch
Lift:
1: 40/25kg
2: 45/30kg
3: 50/32.5kg
4: 55/35kg
5: 60/37.5kg
6: 65/40kg
7: 70/42.5kg
——
Scaling:
Reduce Loads to Suite.
Stay at one load all the way through.
Power Cleans.
—-
Same Cals on all Machines.
“Walk This Way” (No Measure)
Every 2:30 x 6 Sets:
7 Hang Power Snatches 40/30kg
7 Hand Release Push-ups
7 Power Snatches 40/30kg
7 Lateral Bar Burpees
(Time Cap yourself at the 2:00 Mark if needed)
No score, just be as consistent as possible each round.
