CrossFit Inventive – CrossFit
Warm-up
Foam Roller
Lower back 1:00 e/s
Lats 1:00 e/s
Couch 1:00 e/s
Frog 2:00
Lower back/Hipflexor 0:30 e/s
Banded Shoulder Mobility
——–
ACTIVATION
10 Banded Pullaparts
10 pass throughs
10 OHS
10 Press e/s
———
Barbell:
3 Snatch High Pulls
3 Power snatch
3 OHS/Low as possible
3 Hang Snatch (of your choice)
1 Power Snatch + 1 Hang Snatch (EMOM 8 )
The Hang Snatch can Be Power or Squat.
Build Safely over the 8 sets or stay light and focus on technique.
Metcon (Time)
For Time:
100/85 Calorie Row
Every Minute Starting on 0:00 Complete:
1 Squat Snatch @52.5/35kg
*Buy Out: 30 Burpees
Cap 17:00
*If you miss the lift, you must repeat it before resuming Calories.
SUBS:
100 CAL ROW
– 100/85 Cal Bike erg
– 85/70 Cal Assault Bike Ski Erg
SQUAT SNATCH
– Reduce weight
– Power Snatch
– Power Clean
– 4 Alternating Dumbbell Snatches
