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
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Strength:
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
18 =132
“ETC
