CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded Mobility

Red banded pull aparts

Pass throughs & OHS

carpark run

2 laps high knees

2 laps Butt kicks

4 laps side skips

1 lap inchworm

1 lap spiderman lunge

30 sec Glute stretch

30 sec lower back/hip flexor stretch

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Snatch Barbell progresions

Metcon (AMRAP – Reps)

Snatch EMOM:

Mins 0:00-5:00 (6 sets)

3 x Drop re set Power Snatch@50/25kg

Mins 6:00-11:00 (6 sets)

2 x Drop Reset Full Snatch @55/30kg

Mins 12:00-17:00 (6 sets)

1 x Power snatch + 1 x Hang full @60/35kg

Mins 18:00-20:00 (3 sets)

30 sec On 30 sec OFF

Barbell Power snatch Cycling @40/30kg

This weight should be moderate. No missed reps!

* Scoring total reps in the last 3 rounds of Barbell cycling