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
