CrossFit Inventive – CrossFit
Warm-up (No Measure)
Stick/PVC Warm-up:
20 pass throughs
10 pass arounds each way
10 OHS
10 Snatch balance
10 Drop snatch
1 lap inchworm
1 laps spiderman lunge
30 sec glute stretch
30 sec lower back hipflexor
———————-
3 rounds:
5 scap pulls
5 kipping swings
8 air squats
Snatch (8 min EMOM x 2 drop reset reps)
You may Power or Full snatch depending on your ability to snatch. Don’t go over 90% of your 1RM
This drill is based on technique. Chose a light weight and stay on that weight or make minor increases each set if your not missing reps.
Focus should be on popping the bar out of the hips and pulling under the bar fast, landing a solid receiving position. Record last reps weight.
Metcon (Time)
For Time:
20 Alt DB snatch @22.5/15kg
20 C2B Pull-ups
20 Alt DB snatch
20 T2B/K2E
20 Alt DB snatch
20 Pull-ups
*C2B/Pull-ups can be kipping/butterfly)
