CrossFit Inventive – CrossFit

Warm-up (No Measure)

60 couch stretch

60 sec hamstring stretch.

PVC pass though

PVC pass arounds

PVC shoulder stretch

30 sec static squat

PVC sorts press x 10

5 inchworm 1 push up

30 sec spiderman lunge

20 scorpions front/back

30 sec lower back/hip flexor stretch



Snatch (10 min EMOM x 1 rep )

Start at 40/30kg if possible and increase each minute by 2.5-5kg max each min.

If you did this last week try to make a small increase or hit that number you may of missed last week.

If you cannot full snatch, then stay with power snatch!!

Power Snatch (2 x 30 sec rounds 60 sec rest)

Power snatch cycling:

Go back to your mom starting weight or up 2.5kg on last weeks starting weight and aim for max reps in 30 seconds!

Record both rounds as total reps.

Metcon (AMRAP – Reps)

7 min AMRAP: Increasing reps up by 3’s.

3 x Alt DB snatch @22.5/15kg

3 x HRPU =6

6 x Alt DB snatch

6 x HRPU =18

9 x DB snatch

9 x HRPU =42

12 x DB snatch

12 x HRPU =66

15 x DB snatch

15 x HRPU =96


18 =132