CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
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ACTIVATION
20 Banded Pull-aparts
10 Pass Throughs
10 OHS
10 Press e/s
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Barbell:
10 Good Mornings
3 Snatch High Pulls
3 Power Snatch
Dumbbell Flat Bench Press (10-10-10 + Max Reps Drop Set)
Go Every 2:00 Mins
Complete 3 Sets of Dumbbell Bench at The same weight.
After the 3rd set of 10 Reps, pick up a slightly lighter pair of dumbbells and complete 1 set of max reps.
Record 10 Reps in weight box.
Record max reps ands weight in comment box.
Metcon (Time)
For Time
2 Rounds:
8 Power Snatches 65 / 42.5kg
8 Bar-Facing Burpees
2 Rounds:
8 Power Snatches 57.5 / 35 kg
8 Bar-Facing Burpees
2 Rounds:
8 Power Snatches 50 / 30 kg
8 Bar-Facing Burpees
SUBS
POWER SNATCH
– Reduce reps
– Reduce Weight
– Sub Dumbbells
– Power Cleans
BAR-FACING BURPEES
– Burpee Step-Over Bar
– Burpees
– Frog Hops
