Announcements
Strict Pull Up workshop/extras kicks off next Monday 5th June 🙌🏼 lesss gooo
CrossFit Inventive – CrossFit
Warm-up
5 Minutes Foam Rolling.
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10 Leg Swings F/L
10 x 10m Shuttles
20m Walking Lunges
20m Bear Crawl
10 PVC Pass Throughs
10 Pass arounds
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Mobility
Twisted Cross 30s e.s
Samson Tricep
Calf 30s e.s
30 calf Pumps
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Barbell
3 Snatch High Pulls
3 Power Snatches
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Power Snatch
EMOM 2: 3 TNG (Light)
EMOM 2: 3 TNG Moderate
EMOM 5: 5 TNG @60%
EMOM 5: 3 TNG @70%
EMOM 5: 1 Power Snatch @80%
*Record 5 x 1 @80%
Go off Feel if need be.
Metcon (AMRAP – Reps)
L1
Every 1:30 x 10 Sets:
6 Burpee Box Jump Overs 30/24 Inch
6 Power Snatches @60/40kg
Score: Total Reps Achieved. (120 if you held on)
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L2
Every 1:30x 10 Sets:
6 Burpee Box Jump Overs 24/20 Inch
6 Power Snatches @40/30kg (scale as needed)
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L3
Every 1:30x 10 Sets:
6 Burpee Box StepOvers (Choose height)
12 Dumbbell Power Snatches (Choose Load)
1st Round: 0:00
Last Round: 13:30