CrossFit Inventive – CrossFit
Warm-up
4 Mins Foam Rolling
—
Mobility
Banded Upper
Banded Lower
Calf 30s e.s
30 Calf Pumps
—
ACTIVATION
10 Banded Pull-aparts
10 Banded Pass Throughs
10 Banded Press
—
Barbell
3 Hang Snatch High Pulls
3 Hang Power Snatches
—
Hang Power Snatch
2 Waves of:
6-4-2
6-4-2
EG:
6 @40/30
4 @45/35
2 @50/40
6 @45/35
4 @50/50
2 @55/45
Metcon (Time)
3 Rounds:
20 Hang Power Snatches 35/25kgs
15 Box Jump Overs 24/20 inch
Then:
2 Rounds:
20 Hang Power Snatches 40/30kgs
10 Burpee Box Jump Overs 24/20 inch
Then:
1 Round:
20 Hang Power Snatches 45/35kg
10 Burpee Box Jump Overs 30/24inch
