CrossFit Inventive – CrossFit
Warm-up
Banded shoulder Mobility
Glute 1:00 e/s
Spiderman 0:30 e/s
Lower Back/hipflexor 0:30 e/s
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RED BAND:
10 Pass Throughs
10 Pull aparts
10 Press e/s
10 OHS
20 Halo Glute Bridges
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Barbell
3 Snatch High Pulls
3 Power Snatch
3 OHS
3 Squat Snatch
*If You Cant OVER Head Squat use PVC.
Get as low as you can safely if you cant squat snatch.
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Establish First Starting Weight
Snatch (3 Reps OnE90 Sec x 5 Sets)
Aim for a squats snatch of possible otherwise Power snatch.
These reps can be a Touch & Go or Drop Reset Reps.
Focus is on technique. Only build weight if you are performing decent reps otherwise stay light to moderate and focus on form.
Metcon (2 Rounds for reps)
AMRAP 7:
Max Power Snatches 50/35kg
On the Minute:
7 Toes to Bar
Rest 4 Minutes
AMRAP 7:
Max Cal Machine
On the Minute:
7 Push Jerk 50/30kg
