CrossFit Inventive – CrossFit
Warm-up (No Measure)
60 sec couch stretch each side
60 sec hammy stretch on upright E/S
With PVC pip/stick:
20 x pass throughs
10 x pass arounds each way
10 x OHS
10 x Snatch Balance
3 rounds:
3 x inchworm 1 push up
6 x air squats
9 x Hanging knee raises
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STRENGTH:
Hang Power Snatch (12 MINUTES TO ESTABLISH A TRIPLE )
No more than 12 minutes to establish a heavy but safe triple hang power snatch.
If you are new to this movement then stay light and focus on technique. Only do one lift every 60-90 seconds as beginner until the 12 mins is up.
Metcon (AMRAP – Rounds and Reps)
15 Minute amrap:
10 DB Thrusters L side@22.5/15kg
10 DB Thrusters R side
10 HRPU
5 Ring dips
Scale ring dips to 5 stationary dips/or 10 Box dips