CrossFit Inventive – CrossFit
Warm-up (No Measure)
Banded Shoulder Mobility
Spiderman 0:30 e/s
Glute 0:30 e/s
Squat Hold (Knees Out) 1:00
————
PVC
10 Pass Throughs
10 Pass Arounds e/w
10 Snatch Balance
30 Banded Pull Aparts
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Barbell:
3 Snatch High Pulls
3 Power Snatch
3 Hang Snatch High Pulls
3 Hang Power Snatch
Hang Snatch High Pulls (EMOM: 6 x 2 Reps)
“Primer”
Light Weights only.
Focus on using the hips so the pull becomes easy. We are aiming to make the bar float towards our Chest height though aggressive hip extension.
Hang Power Snatch (3 Reps G0E90 x 6 Sets)
Build Safely or Stay Moderate and focus on form.
These reps can be anywhere from above the knee.
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
135= 61kg
45= 43kg
Snatch can be power or squat. No Hang unless scaling.
SUBS
POWER SNATCH
– Reduce load
– Power Clean
– Ang Hamgs
