CrossFit Inventive – CrossFit

Warm-up

T-spine snatch stretch 3 x 30 sec

Frog stretch 3 x 30 sec

PVC:

Pass throughs x 10

Pass arounds x 10

OHS x 10

Snatch Balance x 10

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Overhead Squat (Tempo @3121 x 5 sets 3 Reps)

@50-55-60-60-60% of your 1RM Snatch

60 rest between sets

Snatch (Power Snatch Barbell Cycling @40/30kg )

40 sec On/40 Off

30 sec On/30 Off

20 sec On/20 Off

3 minute running Clock

*Scale the weight back if need be so you can hold onto the bar and cycle clean reps.

Metcon (2 Rounds for time)

2 Sets:

25 OHS @35/20kg

35/25 cal Row Or Ski 30/20 Cals

2 mins rest between each set.