CrossFit Inventive – CrossFit
Warm-up
20s Lat e.s On Upright
40m Single DB Overhead Carry
20s Samson + Tricep e.s
40m Single DB Overhead Carry
20s Pec On Upright e.s
10 Scap Pulls + 5 Kipping Swings
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Barbell
3 Snatch High Pulls
3 Power Snatch
3 Snatch Grip Push Jerks
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Power Snatch
Every 90s x 2Sets:
5 TNG (Building)
Every 90s x 2Sets:
3 TNG (Building)
Every 90s x 5 Sets:
1 TNG (Building)
* Only build if your technique allows.
Metcon 28 mins (AMRAP – Rounds and Reps)
Level 1
4 Mins On/2 Minutes off x 5 Sets:
AMRAP:
30 DB Alt Power Snatches 22.5/15
15 Hand Release Push-ups
5 Bar Muscle-ups
Continue the next AMRAP where you left the last.
Score: Total Rounds + Reps
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Level 2
4 Mins On/2 Minutes off x 5 Sets:
AMRAP:
30 DB Power Snatches 15/10
15 Hand Release Push-ups/Knees
5 Chest To Bar/Next Best Pull-up
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Level 3
4 Mins On/2 Minutes off x 5 Sets:
AMRAP:
30 DB Power Snatches Choose Load
15 Hand Release Push-ups/Knees/Knees Toes
5 Strict Pull-ups/Banded/10 Ring Rows
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