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