CrossFit Inventive – CrossFit

Warm-up

Couch stretch 60 e/s

Frog Stretch 2 mins

Twisted Cross 30 e/s

Puppy Dog Pose 30 sec

Wrist stretch 30 sec

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Activation:

2 laps halo Crab walks

20 Halo Glute bridges

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Barbell

Power Snatch x 3

Barbell OHS x 3

Front Squat x 3

Back Squat x 3

Front Squat (3 Front Squats + 6 Back Squats On E 2 mins x 6 )

Work at 60-65% of your 1RM Front Squat for all sets.

Metcon (Time)

For Time:

15 Power snatch, 15 OHS

12 Power Snatch, 12 OHS

9 Power snatch, 9 OHS

50 Cal Bike erg/Row

9 Power snatch, 9 OHS

12 Power Snatch, 12 OHS

15 Power snatch, 15 OHS

RX= 40/30kg
Scale OHS to front squat if need be.

Reduce weight as needed.