CrossFit Inventive – CrossFit

Warm-up

Banded Shoulder Mobility

Couch Stretch 1:00 e/s

Glute 1:00 e/s

Static Squat Hold 1:00

30 Calf Pumps

RED BAND:

20 Pull aparts

10 Pass Throughs

10 OHS

10 Press E/S

Barbell:

3 Hang Snatch High Pulls

3 Hang Power Snatch

3 OHS

3 Hang Squat Snatch



1 Hang Power Snatch

1 Hang Squat Snatch

1 Hang Power Snatch 1 Hang Squat Snatch (EMOM x 10)

Focus here is working our way into a solid and confident catch in both movements.

If you can not Squat Snatch, Double hang power snatch, focus on getting as low as you can.

No building a heavy single, keep this technique based.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Box Jump Overs 24/20 inch

10 Hang Squat Snatch 40/30kg
SUBS

Box jump overs:

– Box Step overs

– Reduce box height

Hang Squat Snatch

– Reduce weight

– Hang Power Snatch