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