CrossFit Inventive – CrossFit
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Warm-up
Foam Rolling 6 Minutes
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T-Spine 1:00 On Roller
Puppy Dog On Roller
Frog 2:00
Couch 0:30 e/s
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ACTIVATION
4 Laps Halo Crab Walks
10 Banded Pass Throughs
10 Banded OHS
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BARBELL
3 Snatch High Pulls
3 Hang Power Snatches
3 Power Snatches
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1 Snatch High Pull + 1 Power Snatch (15 x 1)
EMOM 15:
You may build as you wish, lets put technique over weight.
No need to build every set as you have 15 attempts.
Snatch High Pull:
Bar needs to travel up near chest height.
Conditioning High Threshold (Time)
10 Rounds For Time:
3 Snatches 42.5/30kg
3 Bar Facing Burpees
(Should be completed under 10 Minutes)
Snatches can be power squat or split snatches as long as you get back to full extension in the knees & hips with bar locked out overhead.
SUBS
SNATCHES
– Reduce Load
– Double Dumbbell Hang Snatches
BAR FACING BURPEES
– Lateral Bar Burpes
– Standard Burpees
– Step Back Burpees
– Frog Hops
– Thats all.