CrossFit Inventive – CrossFit
Warm-up
Machine 2:00
Couch 1:00 e.s
Frog 2:00
PVC snatch grip opener on uprights 1:00
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10 PVC Prone Lift Offs
10 PVC Pass Arounds e.w
10 PVC OHS
20 Halo Glute Bridges
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Barbell:
3 Snatch High Pulls
3 Power Snatches
3 OHS
3 Squat Snatches
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Squat Snatch (1 Rep. Go Every 90s x 6 Sets:
Set 1 Starting From 70%)
Build up to 70% of your 1RM Squat Snatch.
Once we have established 70% we will start together.
Build safely over each lift.
Stay at one weight and focus on form if you do not want to build.
The 90s should help those that are building, enough recovery between lifts.
Record last successful single.
Metcon (Time)
10 Rounds For Time:
3 Power Snatches 60/40kg
15 Wallballs 9/6kgs
[18 min Cap]
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SUBS
3 POWER SNATCHES
– Reduce Load
– 6 Alt DB Power Snatches
– Power Cleans
15 WALLBALL
– Reduce Reps
– Reduce Load
– Single DBThrusters
– Air Squats
